6.19.17

Warm up:

6 x 300 m row + 10 burpees + 5 strict pull-ups 

Mobilize 

A) class 

B) 10 x 1 

squat clean + 2 Split jerks 

C) 3 x 20 Back rack lunge

D) 3 rounds 

20/15 cal row+20 kb swings 70/53+15 thrusters 115/75

Monday June 19,2017

Wod 
Be fit 

10,9,8,7,6,5,4,3,2,1

OHS up to 95/65

1,2,3,4,5,6,7,8,9,10 chest to bar pull-up 
Be strong 

10,9,8,7,6,5,4,3,2,1 

OHS up to 155/105 

1,2,3,4,5,6,7,8,9,10

Bar muscle up 

Accessory 

3×12 Up right row (the high pull in sdhp)
3×20 GHD/see the lights 45/35 
3×15 reverse hypers (try to add a band) 

6.17.17

A) Gymnastics class

B) 20 min AMRAP 

1 round of Cindy 

1 squat snatch 225/155

C) 3 rounds

25 ghd su

25 hip ext

5 clean and jerks 225/155

6.16.17

Warm up: athletes choice

Mobilize

A) front squat 3×20

60-65% of 1 rm is plenty heavy for final set. Other two should be 40-60%

B) class

C) 2 rounds 

Assault bike

3 min max distance 

Rest 2 min

2 min max distance 
Rest 1 min

1 min max distance
Rest 1 min

2 min max distance
Rest 2 min 

3 min max distance

Rest 3 min. 

D) build to a heavy power clean and jerk

E) 12 reps at 80% of days clean and jerk

Friday June 16, 2017

Skill:

6 rounds(3 each partner)

25/20 cal row + 20/15 cal bike
Partner WOD 

20 min amrap

20 hang power Cleans 115/75

20 box jumps 24/20

20 wallballs 20/14