Friday Jun 23, 2017 Add your score Skill work WOD Five rounds through over 15 minutes: 5 Handstand push ups 7 Ring rows 5 Partner leg curls Work for 3:00, rest for 3:00 x3 rounds: Row 300/ 250m 20 Dumbbell thrusters, 45/25 Max chest to bar pull ups AMRAP intervals dumbbell thruster rowing for meters chest to bar pull ups
Thursday Jun 22, 2017 Add your score WOD WOD Drills (10 minutes/ 6 rounds) 2 Power snatches 2 Overhead squats 6 Dot drills Workout of the Day Every 1:30 x 8 rounds: 2 Power snatches 2 Overhead squats 15 Double unders Auxiliary strength Three rounds of: 8 Cuban rotations 8 Sott’s presses 8 Weighted back extensions power snatch touch and go Barbell Club sott's press
Wednesday Jun 21, 2017 Add your score Skill work WOD (13 minutes/ 4 rounds) Skill session A: 3 Wall walks + :05 hold 5 Laying toes to bar 5 Banded pull downs Row 10 calories Or, Skill session B: 8 Handstand kick ups :20 Handstand hold 8 Kip swings 5 Toes to bar Row 10 calories Three rounds through AMRAP: Rowing for calories Handstand walk Toes to bar Work for 1:00 at each station. Rest for 1:00 between movements. AMRAP toes to bar rowing for calories handstand walk intervals
Tuesday Jun 20, 2017 Add your score Skill work WOD (14 minutes/ 4 rounds) 10 Barbell lunges 8 Sumo deadlift hight pulls 8 Jefferson curls 50 High knee single unders 12 minute AMRAP: 10 Sumo deadlift high pull @ 24/ 16kg 10 Kettlebell walking lunge @ 24/ 16kg 150 Single unders sumo deadlift high pulls single unders barbell lunge kettlebell lunges
Monday Jun 19, 2017 Add your score Skill work WOD (14 minutes/ 4 rounds) Push Jerk 3-3-3-3 6 Dot drills 6 Strict pull ups 6 Box jumps Five rounds for time: 10 Box Jumps @ 30/ 24" 20 Push ups 10 Hollow rocks box jumps push ups hollow rocks push jerks
Saturday Jun 17, 2017 Add your score Skill work WOD (8 minutes/ 3 rounds) 8 Handstand kick ups 8 DB push presses 8 Push jerks Row 150m 27 minute teams of three AMRAP: Row 750m 48ft Handstand walk, each 30 Dumbbell push presses, total 45 Barbell push jerks, total handstand walk dumbbell push press push jerks rowing for meters team AMRAP
Friday Jun 16, 2017 Add your score Skill work WOD (14 minutes/ 4 rounds) 8 Dumbbell presses 8 Back extensions 8 Cuban rotations Row 200m 40-30-20-10 reps of: Wall balls Sit ups Alternating with, 4-3-2-1 reps of: Legless rope climbs wall balls sit ups rope climbs
Thursday Jun 15, 2017 Add your score WOD WOD Drills (10 minutes/ 6 rounds) 1 Hang power snatch 1 Overhead squat 1 Hang squat snatch Workout of the Day Every 1:30 x 8 rounds: 2 Hang squat snatches 15 Double unders Auxiliary strength Three rounds of: 8 Cuban rotations 8 Sott’s presses 8 Bent over rows double unders Barbell Club hang squat snatch
Wednesday Jun 14, 2017 Add your score Skill work WOD (4 rounds/ 12 minutes) :20 Handstand hold 5 Overhead squats 5 Strict presses 5 Strict pull ups 8 Calorie row 15 minute AMRAP: 20/16 Calorie row 10 Overhead squats @ 60% of band metric 10 Strict press rowing for calories overhead squat Press
Tuesday Jun 13, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 2 Turkish get ups 5 Kettlebell snatches each arm :20 Scapular hang 15 Double unders Five rounds, AMRAP of 2:00 on/ 2:00 off: 10 Kettlebell snatches 25 Double unders AMRAP double unders intervals kettlebell snatches
