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

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

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

Monday June 12, 2017

Skill: 18 minutes

3 Sumo Deadlift + 3 conventional
WOD 

15 min AMRAP

5, 10, 15…+5

Push-up 

Front squat 95/65 

Sit-up 

Friday June 9, 2017

WOD:

21 min EMOM

MIN 1: 10 kb swings+10 sdhp 70/53

MIN 2: 90 yard shuttle run

(5 yards, 10 yards, 15 yards, 10 yards, 5 yards)

MIN 3: Max calorie assault bike
Accessory:

3×12 seated Arnold press

3×12 seated rear dumbbell fly

3×25 weighted sit-up