June 2016

Friday July 1, 2016

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD 3 x 3^ Overhead Press > 2 x 2^ Push Press > 2 x 1^ Jerk (split or push) (18 min) WOD For Time:800m Run60 Split Jumps / leg40 Hang Cleans (75/55)800m Run

Wednesday June 29, 2016

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD 5-5-5-3-3^ – Overhead Squats and 3 x 20 lite (blue or thin red) Tubing Back Flies (20 min) WOD 3 x 4 min on 1 min rest of: QUALITY AMRAP: 50 Double Unders15 V-ups8 Clean and Jerks (135/95)

Thursday June 23, 2016

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD  EMOM 10 minOdd Min: 1 Rope Climb (advanced = legless)Even Min: 1 KB/DB ^ Turkish Get-up / side WOD  4 Rounds of QUALITY Reps (:30 on :30 rest)Ring RowsAmerican KB Swings (53/35)Squat Snatches (60%) Score = total # completed quality reps for the 4 rounds

Monday June 20, 2016

Monday (Comp/Metabolic Conditioning) Warm-up (15 min) WOD  30 min AMRAP Buy In: 15 Wall-walk-ups Then: AMRAP  10 Box Jumps (24/20) 10 Squat Thrusts > 10 Lateral Skaters Per Leg (1 Squat Thrust, 1 Lateral Skater to the left and right)  10 V-ups 10 Palm-release Push-ups 300m Run (parking garage and back)

Friday June 17, 2016

(Competition/Glycolytic: 2-5 min sets) Warm-up (15 min) WOD “Fight Gone Bad!” Three Rounds of:Wall Ball, (20/14 & 10 ft. target) (men and women) (Reps)Sumo Deadlift High Pull, (75/55) (Reps)Box Jump, 20″ for both (Reps)Push Press, (75/55) (Reps)Row (Calories)Rest 1 min


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