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Monday 6/11/18 WOD

Saturday 6/9/18 WOD

Partner WOD

Metcon:

AMRAP X 25 minutes

20 Shoulder 2 Overhead (105/155)

15 Partner Wallball Tosses (20/30 @ 8ft)

10 Bar Muscle-ups

*At least 5 Rounds. Split reps however you see fit.*

Friday 6/8/18 WOD

Strength:

5 x 5

Deadlifts

Metcon:

21-15-9

Hang Squat Cleans (75/115)

Kettlebell Swings (45/70)

-200m Run after each round-

*10 minute cut-off*

Thursday 6/7/18 WOD

Wednesday 6/6/18 WOD

Strength:

5 x 4

Push-Jerks

Metcon:

21 Handstand Push-ups

10 Overhead Lunges (95/135)

15 Handstand Push-ups

10 Overhead Lunges (95/135)

9 Handstand Push-ups

10 Overhead Lunges (95/135)

*10 minute cut-off*

Tuesday 6/5/18 WOD

Monday 6/4/18 WOD

Strength:

EMOTM X 8 minutes

1 Squat Snatch + 3 Overhead Squats

Metcon:

9 Minute Ladder

1 Wall Climb

2 Power Snatch (75/115)

*At least through 12 Power Snatch to Rx*

Saturday 6/2/18 WOD

Partner WOD

Strength:

Max cleans in 8 minutes

*Only 1 person can work at a time. While 1 partner is working, the other person must hold their bar at their waist for the Cleans to count. Score is p1 reps x weight + P2 reps x weight.*

Metcon:

10 Rounds

12 Dumbbell Thrusters (35/55)

100m sprint

*Alternate full Rounds athlete can not start Thrusters until Partner comes back from run. 10 minute cut-off.*

Friday 6/1/18 WOD

Thursday 5/31/18 WOD