Thursday,6 June 2019 WOD

Warm-up

3 Rounds

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

 

Strength

Deadlift

5-3-3-3-1-1-1-1-1

Use Heaviest weight for each set

 

Tabata

Med ball cleans

Med ball squats

Med ball press

Med ball thrusters

20/14

Challenge: do not drop the ball after cleans!!!

Advertisements

Tuesday, 4 June 2019 WOD

Warm Up

PVC Movements

Quad/Ham/Calve Stretch

then

500m Row

Then

10 rounds

20/40 seconds work/rest on rower Score = total work calories

 

AMRAP 9 Minutes

7 Thrusters 135/95 lbs

3 Muscle Ups

3 HSPU

5 Min Rest then

EMOM 10 MInutes

5 Toes-to-bar

1 Deadlift 275/225

5 Box-Jump-Overs 24/20

 

Extra Credit

6 Rounds of Chase the Rabbit Drill

Saturday, 1 June 2019 WOD

Warm up

400m Run

Stretch Hamstring / Quads / Calves / Shoulders

With an empty barbell

10 Muscle Snatch

10 Over Head Squat

10 Snatch Grip Press Behind the Head

10 Snatch Balance

10 SOTS Press

Strength

Power Snatch

3 sets of 5 @ 75% of 1 RM Snatch

Skill

Individual WOD

5 Rounds for time:

200m KB Carry 53/35

2 Rope climbs 15 ft

Partner WOD

AMRAP 10 Min

20 Cal Row (Partner A will go while partner B rest, then switch) Score is the total amount of calories after 10 minutes.

then

100 Front Squats 135/95

Thursday, 30 May 2019 WOD

Warm UP

3 rounds not for time

10 Alternating Lunges

10 side lunges (each side)

10 hollow rocks

10 supermans

Strength

Back Squat 5 sets of 3 at 75% (week4)

Max effort set of pull-ups between sets.

Metcon

4 rounds for time of:

400 m Run

15 Kettlebell Swings, pick load Rx=53/35

15 Toes to Bar