Thursday June 8, 2017

Skill:

5×3 Hang Power Snatch

WOD: choose one

BE FIT

12 min AMRAP

6 front squats+10 deadlifts+Max TTB

Up To 135/95
BE STRONG

12 min AMRAP

4 front squats+8 deadlifts+12 TTB

Up to 245/165

Wednesday June 7, 2017

Skill: 10 min emom

Even min: 10 Barbell Rows

Odd minute: 30 seconds of a core exercise of your choice.

Team WOD (4 people)

16 min

Row 12/9

-Pullup

-Ring dip 

-box jump over 24/20

Score is total reps. If solo, do 1 min each station for 4 rounds.

Tuesday June 6, 2017

In today’s workout you will notice that there is a “Be Strong” or “Be Fit” option. That is to give those who would like to focus on strength for the months of June and July an option to do that on multiple workouts a week. Conditioning will be less of a factor for those workouts and strength development will be emphasized a more. Whichever way you go, train HARD!

Skill: Power Clean
WOD: 15 minutes 

5 rounds 

Run 200 m

Shoulder to overhead*

*Be Fit: 25 reps up to 95/65

*Be Strong: 12 reps up to 165/115** 

** for additional pure strength work use an axle bar.

Monday June 5, 2017

Skill: 

1 rm Front Squat. 

(Eat well, hydrate well and GO for a PR!)
Partner WOD

20 min AMRAP 

15 wallballs 20/14

10 hspu

5 power cleans 205/135

Friday June 2, 2017

Skill: Review Deadlift

Partner WOD: choose one of the following 

Option 1*

5 rounds

25 deadlifts 185/125

25 ring rows

Option 2*

5 rounds

20 deadlifts 275/185

20 ring rows feet elevated

Option 3*

5 rounds

15 deadlifts 365/275

15 bar muscle ups

*emom each athlete performs 1 burpee for option 1, 2 for option 2, 3 for option 3.

Post workout accessory 

3×15 single arm kb row

3×10 DB fly