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 

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 

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) 

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