Tuesday 170613


Strength/skill: 

Ax5

Overhead Squatx5 reps, working up to a tough set of 5 reps
Wod:

B. 4 sets; 

1 min per station, rest 1 min to rotate
1. Row for Cal 

2. Wall Ball (20/14)

3. Burpee Box Jump Over 24/20″

Monday 170612


Ax5; A1. 1x Power Clean +3x Push Jerk, working up in weight, rest 30 sec

A2. Muscle Up Transition work x5 reps [or False Ring Pull Up Negatives, rest 90 sec

B. Alt EMOM 15; for quality

1. Run 150m 

2. 5x Power Clean + Push Jerk 135/95 [adv; 165/110]

3. Toes to bar x10-12 reps

Saturday 170610

Strength/skill: 

A. Deadlift; one set every 2:30 for 12:3010 reps @50

8×60

6×70

5×75

4-5x 80% of max



Wod:

Team WOD; 

18 min AMRAP

Teams of 3; waterfall style

P1 row, then P2, then P3…then to Sto…

Row 150m each @high effort

15x Shoulder to Overhead 75/53#

12x Hang Squat Clean 75/53#

9x Burpee

Friday 170609

A. Front Squat; Build to 1RM in 15 min 
B. 6 Rounds for time; 

“Redline” 

40x Double Unders

20x Wall ball

10x Toes to Bar

Friday 170609

Strength/skill: 

A. Front Squat; Build to 1RM in 15 min 


Wod:

B. 6 Rounds for time; 

“Redline” 

40x Double Unders

20x Wall ball

10x Toes to Bar

Thursday 170608


A. Run 1 mile for time
B. “Lynne” 

5 rounds; [20 min cap]

Max rep bwt Bench press

max rep pull ups

with a partner for spotting/counting
 

Wednesday 170607


Strength/skill: 

A. Strict Press; Build to 1RM in 12 min 
B. Split Jerk

Build to 1RM in 12-15 min,

from a rack


Wod:

C. Row 2k for time

Tuesday 170606


Strength/skill: 

A. Back squat 1rm in 15 -20 min
B. Back Squat + 85% of A for max reps 

for 1 attempt

Wod:

3RFT; [12 min cap]

200m Run

10x Hang Squat Clean

10x Front Rack Lunges

20x Pull Ups

95/65# + Chin over bar – 
More adv: 135/95 + CtB Pull Ups

Beginners can do KB Front Squat + 

KB Front Rack Lunges + Jumping Pull Ups

Monday 170605


Strength/skill:

A. Power Clean; Build to 1RM in 15 min; working up in weight.


Wod:

B. 15-12-9, reps for time; 

Power Clean 115/75# + 

Burpee
Rest 5 min, 
repeat

Cash out:

SIde Plank;Max effort L/R Side

Saturday 170603

Strength/skill: 

A. Deadlift; one set every 2:30 for 12:3010 reps @50

8×60

6×70

4-5×75

4-5×75% of max


Wod:

B. Teams of 2; 1 person working at a time

20 min AMRAP

55 Cal Row

55x Wall Ball 20/14#

55x Box Jumps 24/20″

55x KB Swings or DL 185/115