Monday 6/15/15  (5pm, 6pm, 7pm)

Skill EMOTM for 12 min  alternating exercises

5 alt pistols each leg

5 shoulder taps each side or HS hold 30 sec

10 vups

WOD -5rds for time

75 Double unders

15 burpee chest to bar pullups

 

Tues 6/16/15 (9:45am, 5pm, 6pm, 7pm)

Strength:  7 min to warmup to weight can use for 5x3 , use one weight across all 5 sets

EMOTM for  5min of

1 power clean

1 hang squat clean

1 front squat

Amrap 12 min (15 c/j short of 3 rds)

20 T2B

20 clean and jerks 95/65

 

Wed 6/17/15 (5:45am, 5pm, 7pm)

Strength:  5x3 OHS same weight all sets  65% of 3RM  (10  min)

WOD for time:  (start in heats) (19:02-but did all the DUs)

1000m row

50 wall ball

100m Run

75 MB slams

100 DU

 

Thurs 6/18/15 (5pm, 6pm)

Open gym for 15 min to work skills/goals

WOD- EMOTM for 10 min

10  DL (odd)  75/55

10 Snatch (even)  75/55

WOD- EMOTM for 10 min

10 Burpees

10 Box jumps

 

Friday  6/19/15 (5:45am, 9:45am, 5pm)

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

Pushups

Alt lunges

Pullups

Donkey Kicks

MB Slams

Parallette Shoot Thrus

Air Squat

Hang Power Clean 95/65

(Donkey kicks only on plywood wall by rig) 

 

Saturday 6/20/15 (8:30am)

Hero WOD- “Arnie”

21 Turkish Get ups , right arm

50 swings

21 OHS , left arm

50 swings

21 OHS , right arm

50 swings

21 Turkish Get up, left arm