WOD 6-17-16

Strength
Bench Press
3 Reps Light
3 Reps Moderate
3 Reps Heavy
(All 9 reps complete before next person goes)

5 Rounds (30min cap)
10 Split jerk
10 DU
10 K2E
100 M Sprint

WOD 6-16-16


50-40-30-20-10
Med ball cleans
Weighted Lunge steps
Toes to Beam

WOD 6-15-16

Skill:
10-15 Min
Bar muscle-up and DU practice

EMOM 10:
3 DL

AMRAP10
18 Air Squats
12 HRPU
6 Ring Dips

WOD 6-14-16

Strength
Repeat for 15 minutes
OH squat ladder
3 reps light
3 reps moderate
3 reps heavy

AMRAP15
200 m run
8 pull-ups
10 wallballs
12 situps

Post WOD Tabata

WOD 6-13-16


WOD 1:
4 Rounds:
6 Barbell Floor Chest Press
6 Barbell Ab Roll-Out

4 Rounds:
6 Strict Press
1 Turkish Get-Up (each side)

WOD 2:
10 KB Clean & Jerk (each side)
10 Burpees
9 KB Swings
9 Burpees
8 KB Clean & Jerk
8 Burpees
7 KB Swings
7 Burpees
6 KB Clean & Jerk
6 Burpees
5 KB Swings
5 Burpees
4 KB Clean & Jerk
4 Burpees
3 KB Swings
3 Burpees
2 KB Clean & Jerk
2 Burpees
1 KB Swing
1 Burpee