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Friday, 6/28

WOD:
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter WB Run (30/20)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
(30 Min Cap)
 
L2: 1000 M Run & DB Snatch 35/25 & WB 20/14 & Jumping PU & BBJO 20/16
L1: Scale as necessary

Thursday, 6/27


WOD:
AMRAP 12                          
10 1-Arm DB Push Press (50/35) (5 Each)         
5 Strict Ring Dips                
10 Box Jump Overs (24/20)
 
L2: DB Push Press 35/25 & Box Dips & BJO 20/16
L1: Scale as necessary

Wednesday, 6/26

Strength:
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
(Building)
 
WOD:
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX: 115/75
 
L2: Barbell 95/65
L1: Scale as necessary

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