Wednesday, June 6, 2018

WOD:

Jason

for time

RX+

  • 100 Air Squats
  • 5 MU
  • 75 Air Squats
  • 10 MU
  • 50 Air Squats
  • 15 MU
  • 25 Air Squats
  • 20 MU

RX

  • 100 Air Squats
  • 5 Pull-ups
  • 5 Dips
  • 75 Air Squats
  • 10 Pull-ups
  • 10 Dips
  • 50 Air Squats
  • 15 Pull-ups
  • 15 Dips
  • 25 Air Squats
  • 20 Pull-ups
  • 20 Dips

Fitness/Recovery

  • 25 Air Squats
  • 400 m. Run
  • 25 Air Squats
  • 1000 m. Row
  • 25 Air Squats
  • 40/30 cal. Bike
  • 25 Air Squats
  • 300 SU’s

Tuesday, June 5, 2018

Warm-up WOD:

for time

  • 20 Slamball 30/20
  • 20 Slamball Thrusters 30/20

 

Skill/Strength:

Push Press 5×2 @ 90% – EMOM

 

MetCon:

12 min. AMRAP

RX+ 95/63

  • 30 SDHP
  • 25 Hang Power Clean
  • 20 Front Squat
  • 15 Push Press
  • 300 Single-unders

RX 75/53

  • 30 SDHP
  • 25 Hang Power Clean
  • 20 Front Squat
  • 15 Push Press
  • 300 Single-unders

Fitness/Recovery

  • 30 Deadlifts 95/63
  • 30 Slamball Thrusters 30/20
  • 150 Single-unders

Monday, June 4, 2018

Warm-up WOD:

for time

  • 50 SU’s
  • 10 Wall Ball 20/14
  • 7 Pull-up

 

Skill/Strength:

Cleans 5×2 @ 90% – EMOM

 

MetCon:

5 rounds for time

RX+

  • 10 Thrusters 95/63
  • 10 C2B
  • 30 DU’s

RX

  • 10 Thrusters 75/53
  • 10 C2B
  • 30 DU’s

Fitness/Recovery

  • 10 Thrusters 45/33
  • 10 Body Rows
  • 50 SU’s

Saturday, June 2, 2018

WOD:

Teams of 2, for time. Both athlete completes each of the reps below, only one working at a time. Break up evenly

Buy in & Cash out: 400 m. Run

  • 40 Air Squats
  • 30 Push Press 95/63
  • 20 Thrusters 95/63
  • 10 Pull-ups
  • 20 Thrusters 95/63
  • 30 Push Press 95/63
  • 40 Air Squats