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
Monday Jun 12, 2017 Add your score WOD Over 15 minutes complete 5 rounds: 5 Handstand push ups 7 Ring rows 7 GHD sit ups Then, 8 minute AMRAP: Dumbbell box step ups, 24/20 Post weight in notes. AMRAP handstand push ups box step ups ring rows handstand push up focus GHD sit ups
Saturday Jun 10, 2017 Add your score Skill work WOD (6 minutes/ 2 rounds) 200ft single arm carry 5 KB pistols/ lunges 5 KB push press 5 KB swings 25 minute partner AMRAP: 200ft Single arm carry Then, AMRAP of: 10 KB pistols 20 KB push press 20 KB swings, Russian kettlebell swings kettlebell push press partner AMRAP single arm farmers carry kettlebell pistols
Friday Jun 09, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 8 Dumbbell press 8 Kip swings 5 Scapular pull ups 5 Dumbbell snatches For time: 9 Muscle ups 30 Dumbbell snatches 45/25 6 Muscle ups 20 Dumbbell snatches 3 Muscle ups 10 Dumbbell snatches dumbbell snatches muscle ups
Thursday Jun 08, 2017 Add your score WOD WOD Drills (10 minutes/ 5 rounds) 1 Hang power clean 1 Hang squat clean 12 Lateral bar hops Workout of the Day Every 1:15 x8 rounds: 2 Hang squat cleans 20 Double unders Auxiliary strength Three rounds through: 7 Bent over rows 7 Good mornings 7 Strict toes to bar double unders hang squat cleans Barbell Club
Wednesday Jun 07, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Back squats Handstand hold :20 5 Strict pull ups 50 high knee single unders Five rounds for time: 8 Back squats @ 50% of band metric 10 Burpee over bar 150 single unders Rest 1:30 back squat single unders burpee over bar
