Monday - 06/06/16

Strength - Strict Press 5-5-3-2-1
Use the heaviest weight you can for each set.

WOD - AMRAP 20 mins:
20 Kettlebell Swing (Russian)s, 53/35 lbs
20 Air Squats
10 Pull-ups
5 Wall Climbs

 

Tuesday - 06/07/16

Skill Work
3 rounds
50 ft Handstand Walk or 20 Shoulder Taps
30 sec L Sit (Rings) 
2 15 ft Rope Climbs 

WOD - For time:
Run, 1000 m
30 Squat Cleans, 175/115 lbs

 

Wednesday - 06/08/16

Strength - Every 1 min for 8 mins do:
3 Squat Snatches, 65% 1RM

WOD -  5 rounds for Time
9 Shoulder-to-Overheads, 135/85 lbs
15 Lateral Burpee (Over Barbell)s
21 Alternating Stationary Lunges

Thursday - 06/09/16

WOD - For Time
21-18-15-12-9-6-3 reps
Double Under
AbMat Sit-up
Deadlift, 185/125 lbs

Friday -  06/10/16

For time:
50 Box Jumps
40 Wall Balls
30 Toes-to-bars
20 Handstand Push-ups
10 Muscle-ups

Saturday -  06/11/16

WOD - Community WOD

 

Sunday -  06/12/16
 

ROM WOD -  Open Gym