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  • 6.24.2017

  • Strength

    Skill: Muscle up Beginner: Muscle up strength work Intermmdiate: Muslce up transition Advanced: 10-20 Muscle ups
    WOD

    Run 400m 20 Deadlifts 225/155 40 Burpees over the bar 20 Deadlifts Run 400m *16min time cap

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  • 6.23.2017

  • Strength

    EMOM for 5mins 5 Strict pull ups or 3 Pull ups negatives or 5 Ring rows +10 DB bent over rows or 2 Strict Muscle ups (Choose one of the above which is the most challenging)
    WOD

    14min AMRAP 15 Box jumps 24/20 10 Power snatches

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  • 6.22.2017

  • Strength

    5x3 Split Jerks (Build to a heavy weight) 5x8 Strict press from the split jerk position
    WOD

    50/40 Cal row 25 DB Thrusters (left arm) 25 DB Thrusters (right arm) 20 Ring dips *RX+= 10 Muscle ups for ring dips **athlete chooses weight

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  • 6.21.2017

  • Strength

    1a. 4x5 Front squats @75-80% -rest 30secs- 1b. 4x30 sec top of Ring dip hold -rest 1min-
    WOD

    15-12-9-6-3 OHS 95/65 30-24-18-12-6 T2B *13min time cap

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  • 6.20.2017

  • Strength

    12min to 3RM Hang snatch -then- EMOM for 4mins 3 Hang snatches @85% of above
    WOD

    5 Rounds Run 400m -rest 2mins- *400m should be all out. Score is time of each 400m.

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  • 6.19.2017

  • Strength

    1a. 4x5 Deadlifts @75-80% -rest 30secs- 1b. 4x10 Front to lateral DB shoulder raises -rest 1min-
    WOD

    9min AMRAP 25 DU 5 Power cleans 135/95 10 T2B"

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  • 6.17.2017

  • Strength

    EMOM for 5mins 5 Strict pull ups or 3 Pull ups negatives or 5 Ring rows +10 DB bent over rows or 2 Strict Muscle ups (Choose one of the above which is the most challenging)
    WOD

    4 Rounds 1 min Row for cals -rest 30secs- 1 min

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  • 6.16.2017

  • Strength

    Skill: Turkish Get up -then- 3x5 Turkish Get up each arm (5 all on one arm before switching)
    WOD

    100 DU 50 Jumping lunges 30 T2B 50 Alternating DB Snatches 30 T2B 50 Jumping lunges 100 DU

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