Friday 6-10-16
Warmup
400 m run
10 med ball deadlifts
10 med ball cleans
10 wall ball shots
Rest 2 min
WOD
20 min AMRAP
40 double unders
20 box jumps (24/20)
10 squat cleans (95/65)
Thursday 6-9-16
Warmup
50 double unders
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (35/25)
Rest 2 min
WOD
21-15-9
Row for calories
Burpees
Wednesday 6-8-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 sit-ups
10 thrusters 45/35
WOD
OHS
1-1-1-1-1-1-1
Tuesday 6-7-16
Warmup
500 m row
10 deadlifts (45/35)
10 hang cleans(45/35)
10 OHS (45/35)
WOD
4 rounds
200 m run
10 pull ups
10 deadlifts (225/155)
Monday 6-6-16
Warmup
50 double u dears
3 rounds
10 pullups
10 push-ups
10 squats
WOD
3 rounds
500 m row
20 power snatches (75/55)
Sunday 6-5-16
Rest day
6-4-16
In teams of two:
“Filthy fifty”
50/50, each team member does 25 reps of each, can can broken up however the teams want, but only one athlete can do reps at a time.
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees …
Friday 6-3-16
Warmup
400 m row
3 rounds
10 hang snatch (45/35)
10 OHS (45/35)
10 ring pullups
WOD
3 rounds
1 min per station
-GHD sit-ups
-SDLHP
-double unders
-rest
Thursday 6-2-16
Warmup
400 m run
3 rounds
10 squats
10 burpees
10 sec. handstand hold or weight overhead
2 min rest
WOD
21 thrusters 95/65
3 rope climbs
15 thrusters 95/65
2 rope climbs
9 thrusters 95/65
1 rope climb
Wednesday 61-16
Warmup
50 double-unders
3 rounds
10 strict pull ups
10 pull up negatives
10 strict dips
Rest 2 min
Wod
2000 m row
Rest 2 minutes
1000 m row
Rest 1 minute
500 m row
30 sec rest
250 m row