10
Jul
Tues, June 28 2016
| A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) |
| B. 5 Rounds for time: |
| 20 Unbroken Wallballs (20/14) |
| 5 T2B |
| 15/10 Cal Row |
| 5 T2B |
| C. 400 Meter Cooldown Run |
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10
Jul
Monday, June 27 2016
| A. OHS (Rack or Floor) 10 – 8 – 6 – 4 – 2 |
| B. 12:00 AMRAP |
| 40 DU (3:1) |
| 20 GHD Sit-up (25 Ab Mat) |
| 10 Push-Ups |
| 1 Rope Climb |
| C. After WOD, Max Plank hold (Minimum 3:00 Work) |
24
Jun
Friday, June 24 2016
| A. Front Squat – Establish a heavy 3 Rep |
| B. 5 Rounds for time (mod 4/3 rds)(30:00 cap) |
| 400 Meter Run |
| 20 Box Jumps |
| 20 WB (20/14) |
23
Jun
Thursday, June 23 2016
| A. snatch combo – HHPS+HPS+PS – 5-6 attempts (technique) |
| B. Running Clock: |
| “Isabel” – 30 snatches (135/95) for time |
| 2:00 Rest |
| 5:00 Max Muscle-Ups (MU mod from floor) |
| 2:00 Rest |
| 3 Rounds NFT: |
| 20 GHD Hip Extensions |
| 40 Grasshoppers (r+l=2) |
| *score Isabel time/max MU |
22
Jun
Wed, June 22 2016
| A. HSW Practice |
| B. One round: :40 of each to establish wod reps, then: |
| 5 Rounds OTM |
| #1- HSPU |
| #2- Strict Pull-ups |
| #3- GHD Sit-ups (ab mat) |
| #4- 100 meter sprint |
21
Jun
Tues, June 21 2016
| A. Work up to heavy clean (squat) |
| B. 14:00 AMRAP |
| 3 squat clean (95/65) |
| 6 T2B |
| 9 Bar facing Burpee |
| *every 3 rounds, increase weights (20lbs men/ 10 lbs women) |
20
Jun
Monday, June 20 2016
| A. Emom Push Press + split Jerk |
| B. 5 Rounds – 3:00 Work/3:00 Rest |
| 250 meter row |
| 7 STOH (Rack…M:155/135/115,W:105/95/75) |
| *max cal ABike |
19
Jun
Saturday, June 18 2016
| A. Back Squat – 5 rep max (2 warm up, 3 attempts climbing) |
| B. Not really Cindy |
| 25:00 AMRAP |
| 5 KB Swings (American, HAP) |
| 10 Push Up |
| 15 Air Squats |
| *every 5 rounds = 20 ab Mat SU |