Thursday June 14, 2017

WOD: 

100 power snatches 75/55*

Or

100 clean and jerks 95/65*

*3 burpees over the bar every minute on the minute. After 100th rep run 400 m. Total for reps and run is your time.
Beach Muscle Accessory 

3×20 DB Strict Press +5-10 narrow grip  push up

3×1 min C2 rower curls+5-10 ring rows

3×30 hollow rocks+5-10 v-ups

6.14.17

Warm up:

2500 m row plus accessory from yesterday if you didn’t do it.

Mobilize 

A) class

B) 4 rounds

2 Atlas Stone to shoulder(1 min total time per round here)

4 ohs 205/135

6 power cleans 205/135

80 yard farmer carry 88×2/70×2

C) 10 min emom

50-75 dubs*

*if you can’t do these numbers just do 500 for time

D) weakness work

Wednesday June 14, 2017

Skill 

10 min of Handstand practice. Freestanding or on the wall. 

Or

10 min emom

2-3 wallwalk for quality

WOD 

4 rounds

1 min each movement!(40 sec work/20 sec rest transition)

Thruster*

toes to bar

Cal row

Rest

*be fit up to 75/55 be strong up to 165/115

6.13.17

Warm up: same as yesterday

Mobilize

A) 10(no jump)/7 Legless rope climbs for time

B) snatch to heavy double. Drop between

C) class

D) 2 rounds

400 m run

40/30 cal row

20 strict hspu(sub kipping if you have to)

15 power snatch 185/114

Accessory 

Accumulate 3 min in L sit using ring support 

In between sets rest and do 5 ring rows as slow as possible

Tuesday June 13, 2017

Skill: 15 minutes

Bear complex to heavy 
Partner WOD:

120 kb swings 70/53

Run 400 m w/kb

120 pull-ups 

Run 800 m w/kb