Monday 6/8/15  (5pm, 6pm, 7pm)

For time:

Buy in  100 DU

10-9-8-7-6-5-4-3-2-1

DB Hang Squat Cleans

DL 245/155 rx or 205/115 scaled

Burpee over bar

Buy Out 100 DU

 

Tues 6/9/15 (9:45am, 5pm, 6pm, 7pm)

Skill/Strength:  Snatch Balance into OHS 5x5 (stay at same weight)

15-10-5 Wall Ball

5-10- 15 Pushups

500m row

Rest 2 min into

500m row

15-10-5 Box Jumps

5-10-15 T2B

 

Wed 6/10/15 (5:45am, 5pm, 7pm)

WOD- “Barbell Hell”

With a 15 min running clock  115/95 rx or 95/65 scaled

2 min of max rep Snatches

2 min of max rep Thrusters

2 min of max rep Power Clean

2 min of max rep Front squats

2 min of max rep OHS

1 min of max rep Snatches

1 min of max rep Thrusters

1 min of max rep Power Clean

1 min of max rep Front squats

1 min of max rep OHS

 

Thurs 6/11/15 (5pm, 6pm)

WOD – for time

Run 400m into 50 Squat s

Run 200m into 10 MU

Run 400m into 5 rope climbs

Run 200m into 10 MU

Run 400m into 50 squats

 

Friday  6/12/15 (5:45am, 9:45am, 5pm)

Strength:  Floor Press 5x5

WOD- 3 rds for time

15 Back  Squats 135/95 RX or 95/65 scaled

12 Power Cleans 135/95 rx or 95/65 scaled

9 S2OH 135/95 rx or 95/65 scaled

 

Saturday 6/13/15 (8:30am)

1 mile run – timed

Rest 10 min

WOD- amrap 10 min

3 tire flips

50m tire pull

30 KB swings