6.7.2017

Warm up: 

10 min emom 

First minute: 20 burpees

Next 9 minutes: 10 burpees

Mobilize

A) snatch

Hit 6 mod-heavy singles. No misses.

B) snatch balance

6 mod-heavy singles. No misses.

C) class

D) 2x

200 m sled push for time 6/4 45 lb plates

Rest 2 min 

6.6.17

Warm up

10 rounds

Rolling 100’s

3 Box jump clears 30/24 + 1 for every meter over or under

Mobilize

A) class..

B) hero wod

“Arnie”

C) 16 min emom

Even: 1 bear complex 225/155

(add reps each round you think you can.)

Odd: hsw 60′

6.5.17

Warm up: Row 3k

Mobilize as needed

A) class

B) 100 pull-ups for time*

*every break run 200 m. No more than 5 sets.

C) 20 mile Partner Assault Bike 

Switch every 2 miles

D) 3×10 ghr 

6.3.17

Warm up:

10 wallballs every :30 x 5 min

Mobilize 

A) for time(do singles the whole way)

15 power clean and jerks 155/105

12 power clean and jerks 185/125

9 power clean and jerks 225/155

6 power clean and jerks 245/165

B) 5 sets

Max reps double kb bench press 70’s/44’s

20 ghd sit-ups 

Rest as needed between sets

C) 3 min AMRAP+2 min rest x 5

4 Front squat 155/105

8 front walking lunges 155/105

4 muscle ups

6.2.17

Warm up 

7 min emom

12 burpees 

Mobilize as needed 

A) class (do option 2 or 3 rx)

B) w partner*

100 pistols

150 hspu

200 Kb swing 53/35

*Non-working partner is doing single unders.

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.