Month: June 2018

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

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

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

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

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

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