Monday June 23, 2014

Monday:
Skill:
12 min Emom
Even) 2 Squat Jerk
Odd) triple under practice

Wod:
400 m run
21 squat jerks 135/95
9 bar muscle ups*
21 triple unders**
400 m run

*sub for bar MU is 30 pull-up then 30 push-ups
**triple unders sub for 63 double unders or 189 singles

Friday, June 20, 2014

Strength:
15 minutes of sled, prowler or yoke work.
Whatever you do, do it in 50 yard increments.
Have fun with it

Wod:
3 min row for max calories
2 min max toes to bar
1 min max burpees
1 min max deadlifts 225/155
Rest 3 min
3 min row for max calories
2 min max toes to bar
1 min max burpees
1 min max deadlifts 225/155

Thursday June 19, 2014

Skill:
Behind the neck Split Jerks
1-1-1-1-1-1

Wod: 3 rounds
Run 400m
30 box jumps 24/20
30 kb swings 70/50

Thursday, June 12, 2014

Skill:
5×2 squat snatch

Wod:
9 min AMRAP
10, 20, 30,…
calorie row
OVHD squats 95/65

Extra work: 50-100 reps of core work!

Wednesday, June 11th, 2014

Skill:
12 min cap
Broad (2 takeoff/2 landing) Jump 100 yards
Run Backwards 100 yards

Wod:
14 min AMRAP
9 med ball cleans 20/14
11 kb swings 53/35
13 hr push-ups