06-07-16: Sweaty EMOM

Fitness:

Skill:
Backsquats
8 @ 45%
5 @ 55/65/75%
3 @ 80/85%

WOD:
5 Rounds – Alternating EMOM
200/150m Row
15 Wallballs  20/15
10 Alternating DB Snatch  70/45
Rest 1:00

06-06-16: Deadlifts and Dreamcrushing

Fitness:

Skill:
Deadlifts
8@35%
5@45/55/65%
3@75/85%

WOD:
“Dreamcrusher”
6 Thrusters  135/95
9 Snatches
12 Cleans
15 Pull ups
18 KB Swings  53/35
21 HSPU
18 KB Swings
15 Pull ups
12 Cleans
9 Snatch
6 Thrusters

06-02-16: Diet Check

Fitness:

Skill:
Strict Press
8@35%
5@45/55/65%
3@75%

WOD 1:  10 Minute AMRAP
15 KB Russian  70/53
10 Toes to Bar
15 Wallballs  20/14

Rest 2:00

WOD 2:
400m Run
20 Burpees
200m Run
20 Burpees
400m Run

06-01-16: Deadlifts and Abmats

Fitness:

Skill:
Backsquats
8@35%
5@45/55/65%
3@70/75%

WOD:
Buy In:  500m Row FAST
15-12-9-6-3
Deadlifts (45% 1RM)
30-25-20-15-10
Abmat Sit Ups (Full Range of Motion)
Cash Out:  400m Run

5-31-16: The Day After…..

Fitness:

Skill:
Hang Clean and Jerk
5@50/55%
4@60/65%
3@70/75%

WOD:
10-8-6-4-2
Clean and Jerk   135/95
Bar Over Burpees
200m Run
20 DU / 60 Singles

5-30-16: Memorial Day Murph

WOD:  Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

5-27-16: Lift!

Fitness:

WOD:  “DT”
5 Rounds for Time
12 Deadlifts   155/105
9 Hang Power Cleans
6 Push Jerks

5-26-16: Last Day of School

Fitness:

Metcon:  For Time
30 DU / 100 Singles
30 KB Russian – Light       53/44
30 Situps
800m Run
25 DU / 80 Singles
25 KB 
25 Situps
400m Run
20 DU / 60 Singles
20 KB 
20 Situps
200m Run
15 DU / 45 Singles
15 KB
15 Situps

Post WOD Skill:
150m Row x 4
:60 Rest Between Rows

5-24-16 Swing, Pull, Jump

Fitness

Skill:
Push Press
8@45%
5@55/65%
3@75/85%

WOD:
A.  18-15-12-9
KB Swings American HEAVY 70/53
Chest to Bar Pull ups
Jumping Air Squats
B.  800m Run for Time

5-23-16: Row, Lift, Run..Run…Run…

Fitness

Skill:
Back Squat
8@45%
5@55/65/75%
3@80/85%

WOD:
500m Row Buy In
6 Power Cleans  155/95
2 Push Jerks
4 Bar Over Burpees
200m Run
5 Power Clean
3 Push Jerk
4 Bar Over Burpees
200m Run
4 Power Clean
4 Push Jerk
4 Bar Over Burpee
400m Run
3 Power Clean
5 Push Jerk
4 Bar Over Burpee
400m Run
2 Power Clean
6 Push Jerk
4 Bar Over Burpee