06.07.18

Lifting:

Behind the Neck
Split Jerk
8 x 2
Rest as needed
between sets.

WOD:

AMRAP 5
8 CTB
8 Thrusters
(115/105)
*If athlete
completes 3
rounds in the 5
minute window,
they are rewarded
with an additional
AMRAP 5 – same
reps, same
exercises.

 

06.06.18

TEAM WOD:

Partnered, 2 RFT:
100 Calorie Row
35 Synchronized
Burpee Over Box
35 Synchronized
Handstand Push Ups

6.05.18

Lifting:

Clean 6 x 2
Rest 2-3:00
between sets.
*Add 5-10lbs from
last week’s weight.

 

WOD:

AMRAP 21
10 Wallball Shots
(30/20)
10 American KBS
(70/53)
10 Ring Dips
10 Hang Power
Clean (135/95)
*All movements,
independently,
must be done
UNBROKEN.

6.04.18

WOD 1:

EMOM 10
1 – :30 Top of Ring
Support Hold
2 – 4 Bar MU

 

WOD 2:

For Time:
30 Power Snatch (75/55)
100 Double Unders
30 Power Clean and Push Jerk (75/55)
100 Double Unders

5.31.18

WOD:

EMOM until failure:
1 – 5 Muscle
Snatches (75/55)
2 – 5 Double KB
Deadlift (70/53 per
hand)
3 – 5 kHSPU
*Add 1 rep to each
minute until you
can no longer
perform the
EMOM.

 

Lifting:

Push Press
3 x 10
Rest 2:00 between
sets.
*Find a heavy set
of 10 and use that
for all 3 sets.

5.30.18

Team WOD:

With a partner,
alternating every
complete round,
until each partner
has completed 10
rounds:
8 TTB
8 Pistols (L)
8 Deadlift (225/185)
8 Pistols (R)

 

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