WOD 6-12-15

Warm up
Roxanne

WOD
50 Box jumps
50 Jumping Pul ups
50 Kettle bell Swings
50 Walking lunges
50 Knees to elbows
50 Dips
50 Back extensions
50 Wall Ball shots
50 Burpees
50 Double unders

WOD 6-11-15

Squat Skill practice

Bosu balance
Plyo step backs
Broad jumps

DB WOD
1-5, 5-1
DB Push press
DB Swings
DB Heavy carries
Burpees

WOD 6-10-15



Strength
Deadlift
5-5-5-5-5

3 rounds
5 Bear complex
10 Pushups
15 Sit ups
20 Air squats
100 Singles

WOD 6-9-15

Skill
Squat Mobility Work


AMRAP15
10 Bench Press
20 Toes to bar
30 Hip extensions


Sprint work
8 rounds
(2:00 each)



WOD 6-8-15

Weighted test day(retest in 4 weeks)

Push press
2 minute test

Back squat
3 rep max