(240) 317-5303

Tuesday, 6/25

Strength:
Max Strict Pull-Ups/Ring Row

WOD:
“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups
 
L2: KBS 35/17.5 & Jumping Pull Ups
L1: Scale as necessary

Monday, 6/24

WOD:
3 RFT:
75 Double-Unders
50 Air Squats
25/18 Cal Row/Bike
 
L2: 2:1 SU or 75 Sec DU Work
L1: Scale as necessary
 
Cash-Out
Tabata GHD/Ab-Mat Sit-Ups

Saturday, 6/22

WOD:
In Teams of 3, with a 30:00 Time Cap:
800m Plate Run (45/35)
75 Box Jump Overs (24″/20″)
50 Power Clean and Jerks (155/115)
15 Rope Climbs (15′)
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24″/20″)
800m Plate Run (45/35)
 
L2: Plate Run 35/25 & BJO 20/16 & C&J 135/95 & 2X Floor to Stand Rope Climb
L1: Scale as necessary

Friday, 6/21


WOD:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
 
L2: Power Snatch 115/75
L1: Scale as necessary

Thursday, 6/20

WOD:
AMRAP 20 w/ Partner         
10 Calorie Bike                  
10 WB Slam (30/20)       
10 Push-Ups                      
10 KB Swings (1.5/1)                                 
*Each Round Add 10 Reps to Each Movement
 
L2: WB 20/14 & KBS 1/0.5
L1: Scale as necessary

Wednesday, 6/19


Skill: Thruster
On the 2:00 x 6 Sets:
3 Thrusters (Building)
*Take barbell from the ground.
 
WOD:
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
 
L2: Thruster 75/55 & Jumping CTB
L1: Scale as necessary

Tuesday, 6/18

WOD:
3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
 
L2: Box Jump 20/16
L1: Scale as necessary
 
Cash-Out:
3 Rounds NFT
100m Heavy Double Farmers Carry
10 GHD/Ab-Mat Sit Up

Monday, 6/17

Strength: Back Squat
EMOM 9:
1 Pausing Back Squat
1 Back Squat
(Building)
**5 Sec Bottom Pause
 
WOD:
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
 
L2: H S Snatch 65/45 & 2:1 Single Under or 30 Seconds DU Work
L1: Scale as necessary

Saturday, 6/15

WOD:
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/75
Round 3 Barbell – 135/95
 
L2: Knees to chest & BJO 20/16 & Barbell (75/55) (95/65) (115/75)
L1: Scale as necessary

Friday, 6/14

WOD:
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” (185/135)
 
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
 
L2: Box Pike Push-Up & Ring Row/Ring Dip & Barbell 155/115
L1: Scale as necessary