WOD 6-19-15

TEAM WOD

8 minutes
10 OH rope squats
200 m team run w/ rope 
(10 pts for each round completed )

(2:00/1:00)
Upper Body Sequence
Push press (95/65)
HSPU
Rebel Row (20/30)
(Count reps for each round)

Lower Body Sequence
Box Jumps
Deadlifts (135/95)
KB Swings (grey/green)
(Count reps for each round)

WOD 6-18-15

Squat Skill Practice 
Wall sits
Bulgarian split squat (target Quads)
BOSU Squat


Wall sit w/ plate
Bulgarian Split squat (Target Glutes)
BOSU OH Squat


AMRAP20
10 pull ups
20 Rope slam thrusts
30 Walking lunges (15 each leg)
2 run

WOD 6-17-15

Strength
Deadlift
12-10-8-6-4

WOD
1 HRPU
10 Clean and Press

2 HRPU
9 Clean and Press

3 HRPU
8 Clean and Press

           . . .

WOD 6-16-15

Skill practice
DU

Intervals (penalty WOD)
1:00
broad jumps
5DU (30 singles)

WOD 6-15-15

Strength
Back Squat (Starting at 60-75% of 3 rep max)
12-10-8-6-4

WOD
E2MOM 
Row rotations 
4 Rounds
10 Strict Press
20 Air Squats (facing wall)
30 Half Sit-ups