Friday, June 22, 2018

Warm-up WOD:

1 round for time

  • 20 Step-up
  • 15 Sit-up
  • 10 Push Press 45/33

 

WOD:

Open 12.3

20 min. AMRAP

RX+

  • 15 Box Jump 24/20
  • 12 Push Press 115/78
  • 9 T2B

RX

  • 15 Box Jump 20/16
  • 12 Push Press 95/63
  • 9 Candlestick

Fitness/Recovery

  • 15 Step-up 24/20
  • 12 Push Press 45/33
  • 9 Sit-up

Thursday, June 21, 2018

Warm-up WOD:

1 round for time

  • 15/12 cal. Row
  • 15 Bent-over Barbell Row 75/53
  • 10 Lunge 40/25

 

Skill/Strength:

Bent-over Barbell Row

3×5 @ 75% 1RM – EMOM

 

MetCon:

for time

RX+

  • 50/40 cal. Row
  • 30 Power Cleans 135/93
  • 20 Burpee Box Jump-over
  • 10 each leg Front Rack Lunge 135/93

RX

  • 50/40 cal. Row
  • 30 Power Cleans 95/63
  • 20 Burpee Box Jump-over
  • 10 each leg Front Rack Lunge 95/63

Fitness/Recovery

  • 50/40 cal. Row
  • 150 Single-under
  • 50 Step-up 16/12
  • 50 Sit-up

 

Wednesday, June 20, 2018

Warm-up WOD:

1 round of 9-15-21 for time

  • KB Swing 44/25
  • B-O Barbell Row 65/53
  • Cal. on Bike

 

WOD:

Joshie

3 rounds for time

RX+

  • 21 Right-hand KB Snatch 44/25
  • 21 L-Pull-up
  • 21 Left-hand KB Snatch 44/25
  • 21 L-Pull-up

3 rounds for time

RX

  • 21 Right-hand KB Snatch 44/25
  • 21 Barbell Body Row 95/63
  • 21 Left-hand KB Snatch 44/25
  • 21 Barbell Body Row 95/63

3 rounds for time

Fitness/Recovery

  • 20 KB Swing 44/25
  • 20 B-O Barbell Row 75/53
  • 20 KB Swing 44/25
  • 100 Single-under

Tuesday, June 19, 2018

Warm-up WOD:

1 round for time

  • 15 Push-up
  • 10 Wall Ball
  • 5 Alt.-arm Turkish Get-up

Skill/Strength:

Bench Press

3×3 @85% 1RM – EMOM

 

MetCon:

RX+

5 rounds for time

  • 20 Alt. KB Swing 44/25
  • 20 Double-unders
  • 20 T2B
  • 20 Underhand MB Toss 20/14

RX

4 rounds for time

  • 20 Alt. KB Swing 44/25
  • 20 Double-unders
  • 20 T2B
  • 20 Underhand MB Toss 20/14

Fitness/Recovery

3 rounds for time

  • 20 KB Swing 44/25
  • 50 Single-under
  • 20 Sit-up
  • 20/15 cal. Bike

Saturday, June 16, 2018

WOD:

teams of 2 – equal amount of work

for time

only 1 athlete runs per section – ball must rest in arms or hands in front of body

  • 175 m. Slam Ball Run
  • 100 Slam Ball Step-ups 20/16

 

  • 175 m. Slam Ball Run
  • 40 Strict Pull-up

 

  • 175 m. Slam Ball Run
  • 40 Slam Ball Sit-up

 

  • 175 m. Slam Ball Run
  • 40 Slam Ball Burpee

 

  • 175 m. Slam Ball Run
  • 40 Slam Ball Over Rig Toss

 

  • 175 m. Slam Ball Run
  • 40 Hang Power Cleans 95/63

Friday, June 15, 2018

Warm-up WOD:

for time

3-6-9 rep scheme

  • Wall Ball 20/14
  • Bent-over Barbell Row 75/53

 

WOD:

Open 08.1

for time

21-15-9 rep scheme

RX+/RX

  • Thrusters 95/63
  • Pull-ups

Fitness/Recovery

2 rounds for time

  • 10 Front Squat 95/63
  • 15 Bent-over Barbell Row 95/63
  • 20/15 cal. Assault Bike