Thursday June 22,2017

Wod 

21-15-9 
Snatch 

Ring dips 

*Be Fit: 95/65 power snatch and box/bench dips

*Be Strong: 155/105 full snatch 
Accessory 

4×12 DB bench press 
3x max L-sit hold 
3x 25 banded good mornings 

6.21.17

Warm up: run 1 mile

Mobilize

A) 10 min emom

Even: 7 back squats @ 60% of 1 rm

Odd: 15 box jumps 24/20

B) Hero WOD Luce w/no vest and sub 1000m row for the run.

C) 21 min emom

Min 1 6 push press (try for something heavy)

Min 2 12 wallballs 30/20

Min 3 18/14 cal bike

Wednesday June 21,2017

Skill Front Squats

2 attempts at max reps body weight/ 3/4 bw 
Wod 

15 minute clock 

12.1 

7 minutes of burpees to a target 6″ above reach 
3 minute rest 
5 minute amrap 

Cindy 

5 pull up 

10 push up 

15 squat

Tuesday June 20,2017

Skill Deadlift 

3×10 touch n go 
WOD 

12 min amrap 

Every 2 minutes including the start 

HS walk 40ft or bear crawl 80ft 

15 Thrusters 115/75 

20 v-ups 

6.20.17

Warm up: 5 min emom 15/12 cal

Mobilize

A) every 2 min for 20 min 

1 high hang snatch+1 mid hang snatch+1 btk hang snatch 

Pockets, above knee, below the knee 

B) class

C) 3-3-3-3 weighted ring dips

Superset w/5-5-5-5 weighted chin up

D) 5×500 m row w/2 min rest