Friday, June 28, 2018

Warm-up:

1 round for time

  • 5 Pike Push-up
  • 10 KB Swing 44/25
  • 15 Sit-up

 

WOD:

Open 08.7

8 min. AMRAP

RX+

  • 4 HSPU
  • 8 KB Swing 70/53
  • 12 Sit-up

RX

  • 4 Pike Push-up
  • 8 KB Swing 53/35
  • 12 Sit-up

Fitness/Recovery

  • 4 Push-up
  • 8 KB Swing 35/25
  • 12 Sit-up

Open 12.4

12 min. AMRAP

RX+

  • 150 Wall Ball 20/14
  • 90 DU
  • 30 MU

RX

  • 50 Wall Ball 20/14
  • 30 DU
  • 15 Dips
  • 15 Pull-up

Fitness/Recovery

  • 15 Wall Ball 20/14
  • 50 SU
  • 15 Reverse Wall Ball

Thursday, June 28, 2018

Warm-up:

1 round for time

  • 20 sec. Handstand Hold
  • 15 Reverse Wall Ball
  • 10 Wall Ball

 

Skill/Strength:

Strict Press

3×5 @ 75% 1RM – EMOM

 

MetCon:

for time

reps of 30-20-10

RX+

  • Pull-up
  • Push Press 95/63

RX

  • Pull-up
  • Push Press 75/53

Fitness/Recovery

  • Body Row
  • Push Press 45/33

Tuesday, June 26, 2018

Warm-up:

1 round for time

  • 175 m. Run
  • 15 Push-up
  • 10 Wall Ball 20/14

 

Skill/Strength:

Clean

3×3 @ 85% 1RM – EMOM

 

MetCon:

Tabata

total reps and calories

RX+

  • Assault Bike
  • Push-ups
  • Clean 135/93

RX

  • Assault Bike
  • Push-ups
  • Clean 95/63

Fitness/Recovery

  • Assault Bike
  • Push-ups
  • Clean 65/53

Monday, June 25, 2018

Warm-up WOD:

1 round for time

  • 12 KB Front Squat
  • 10 Burpee

 

Skill/Strength:

Back Squat

3×1 @90% 1RM

 

MetCon:

for time

RX+

  • 75 Man Maker 40/25
  • 3 Box Jumps 24/20-every minute

RX

  • 75 Man Maker 25/15
  • 3 Box Jumps 20/16-every minute

Fitness/Recovery

  • 75 Burpee Step-ups