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

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

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

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