(240) 317-5303

Saturday, 6/30

Partner WOD:

“Tag You’re It”

AMRAP 20:

500 M Run

10 Pull-Ups

10 T2B

10 OH Walking Lunges (45/35)

Partner A runs 500 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.

L2/1: Scale movements/weights as necessary

Thursday 6/28

Strength:

Squat Snatch
*Find a 1 RM

WOD:

3 Rounds, 1 Min Per Station:
Box Jumps (24/20)
Burpees
DU’s
Power Snatch (95/65)
Rest

L2/1: Scale movements/weight as necessary

Friday, 6/29

Skill:

Bar MU w/GHD/Sit Up
Advanced: 
5-4-3 w/ 15 GHDs After Each Set
Intermediate/Beginner 
Bar MU Progressions 5-4-3 w/ 15 Sit-ups After Each Set. (Jumping BMU, BMU Work W/ Banded Barbell From Floor)

WOD:

AMRAP 14 minutes of:
400m Run
4 Bar MU's
14 Thrusters (95/65)

L2/1: Scale movements/weights as necessary

Wednesday 6/27

Skill:

HSPU 5 x 5

Advanced: 
5 x 5
Deficit HSPU/Strict HSPU
Intermediate: 
5 x 5
Kipping
Beginner: 
3 x 5
Kick-Up w/ Controlled Negative or Pike Push-ups

WOD:

5RFT:

20 DB Snatches (55/35) (Alternating)
10 T2B
*Rest 1 Min Between Rounds

L2: 40/25 Snatch/Knees to chest

L1: Scale as necessary

Tuesday 6/26

Strength:

Push Press
5 x 3, Climbing

WOD:

"Rip It For Rup"
For Time:
55 DU's
Then,
1-2-3-4-5-6-7-8-9-10
DeadLifts (225/155)
Burpee Over The Bar
Then,
55 DU's

Monday 6/25

Skill:

Pull Up 5 x 4

Advanced: 
5 x 4
Weighted/Strict Pull-Up
Intermediate: 
5 x 4
Pull-Up Negative/Kipping/

Butterfly
Beginner: 
5 x 4
Pull-Up Progressions (Jumping, Assisted, Negative)

WOD:

For Time:
20 Thrusters (115/75)
1 Rope Climb
400m Run
15 Thrusters (115/75)
2 Rope Climbs
400m Run
10 Thrusters (115/75)
3 Rope Climbs
400m Run

L2: 95/65 Thruster/3:1 Rope Jump/Tuck

L1: Scale as necessary

Saturday, June 23

Paddle Board WOD!  NAS Patuxent River, Beach House!

Partner WOD – Teams of two

Two rounds for time:

40 Synchronized Paddleboard OHS
30 Synchronized Burpee Over Board/Paddle
20 Synchronized Weighted Sit Ups 35/25
10 Synchronized Partner Push-ups 
Partner 1-600M Weighted Carry 35/25
Partner 2-Paddleboard
Then partners swap weighted carry and paddleboarding. 

Thursday, June 21

Skill
Double Unders
:30 on/ :30 off for 4 min

WOD
Fran
21-15-9
Thruster
Pull-ups

L3: 95/65
L2: 75/55, Asst. PU
L1: 45/35, Ring Rows

ROM WOD
“Reason Minus Excuses”

Wednesday, June 20

Strength:  
Back Squat
2-2-2-2-2-2

WOD:
7 x 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Score is total number of sit-ups.
L2: 16 cal/ABMAT SU
L1: 5x 2min rounds 12 cal/ABMAT SU