WOD 17.06.16
Deadlift 5RM
8 rounds for time:
8 Box jumps
8 Hang power cleans (40/30)
WOD 16.06.16
Run 5 km
WOD 15.06.16
Second Pause front squat 2RM, then 4×2 @ 90% Avoid maxing out.
15 min EMOM, alternating between:
12 SDHP
12 Wall ball
12 Burpees to a target
WOD 14.06.16
Heavy single in
1 Power clean + 2 jerk
AMRAP 10
35 Double unders
15 V-ups
15 KB swings 24/16
WOD 13.06.16
Push press
5×2
AMRAP 12
5 Ring dips
10 Snatch (40/30)
15 Sit-ups
WOD 11.06.16
Spend 10 Minutes working on Toe to Bar before setting up the remainder of the movements for the met-con.
AMRAP 18
12 Burpee Over Bar
9 Toe To Bar
6 Hang Power Clean (70/50)
3 Shoulder to Overhead (70/50)
WOD 10.06.06
Buy In with
10 Deadlifts (120/80)
5 Rounds
30 Air Squat
5 Muscle Up
Finishes with
10 Deadlift (120/80)
WOD 09.06.16
Overhead Squat
3RM From Rack
AMRAP 12
3 Deficit [6inch] Strict Handstand Push Up [DB Strict Press]
6 DB Snatch
9 Box Jump
RX is two 45 pound bumper plates, which should equal 6 inches.
Cash Out
4 Rounds
20s LS Side Plank
20s RS Side Plank
20s L-Sit
WOD 08.06.16
E.2.M O.M 16 [8 Sets]
1 Snatch, Starting at 75% Ascending by %5 until Failure
10 Bar Facing Burpee
When You fail, drop weight to 80% of best and finish out the EMOM
1 Minute Max Burpee
Rest 3 Minutes
1 Min Max Calories on Rower
WOD 07.06.16
Back Squat
3RM
For Time
60 Double Under
30 Pull Up
20 Pistol
30 Double Under
20 Pull Up
10 Pistol
60 Double Under
Cash Out:
100m to 200m Of Unweighted Walking Lunges
[Try and go unbroken for at least 100]
