Tuesday - 230615
Strength: Front Squat 5-5-3-3-1-1 Metcon: For Time: 3 Rounds: 8 Push-Press (#50/30) 8 Burpee-Box Jumps 2 Rounds: 8 SDHP (#50/30) 8 Burpee-Box Jumps 1 Round: 8 Bar Muscle-ups (scale with 16 chest2bar pullups) 8 Burpee-Box Jumps
Monday - 220615
Skill: Hand Stand (wall assisted/free/walk) Strength: DeadLift 3-3-3 Metcon: "Tabata Something Else" Tabata Pullups Tabata Pushups Tabata Situps Tabata Squats
Sunday - 210615
Strength: 6 Sets for quality: 3-Pos Clean (Floor, Hang, High Hang) work with 60-70% of RM1 and focus on form. Metcon: Complete as many rounds as possible in 8min of: 2 Power Cleans (#70/45) 2 Toes-to-bar 4 Power Cleans 4 Toes-to-bar 6 Power Cleans 6 Toes-to-bar 8 8 etc.
Saturday - 200615
Skill: EMOM for 8min: Even: Max L-Sit hold Odd: 20 Situps Metcon: For time: 50 DeadLifts (#60/40) 10 OTB Burpees 30 Front Squats (#60/40) 10 OTB Burpees 10 C&J (#60/40) 10 OTB Burpees
Friday - 190615
Skill: HSPU Metcon: 3 Rounds for time: 21 Overhead Squats (#42/30) 15 V-Ups 9 HSPU
Thursday - 180615
Strength: Push Jerk 3-3-3-3-3 Metcon: In teams of 2 for time: 50 Burpee Box Jumps 75 Chest-to-bar pullups 100 Kettlebell Swings (#32/20) *EMOM - 5 air-squats*
Wednesday - 170615
Strength: 5 Sets of the complex: Power Snatch + Overhead Squat (2+2) Metcon: 3 Rounds for time: Run 400m 30 Wallballs (#10/6) 15 Toes-to-bar
Tuesday - 16062015
Skills Double Unders Metcon : "Welcome To The Jungle" (PK's birthday WOD) 15 min AMRAP : 15 Burpees 6 Power Clean (62.5/40) 31 Double Unders ** OPTIONAL FOR ADVANCED ONLY ** (Rest 2 mins) Run 1984m (800m + 800m + 400m)
Monday - 150615
Metcon: "Bradshaw" 10 rounds for time: 3 Handstand push-ups 6 Deadlifts (#102/62) 12 Pull-ups 24 Double-unders
Sunday - 140615
Strength: One and a quarter Back Squats 3-3-3-3-3 Metcon: Complete as many rounds as possible in 20min of: 4 Hang Power Cleans (#60/40) 8 Clapping Pushups 12 Box Jumps
Saturday - 130615
Skill: Dumbbell Snatch (Demo) Metcon: 2 Rounds For time: 75 Double Unders 50 DB Snatches (alt arms) 25 WallBalls
Friday - 120615
Skill: Pistols Metcon: Complete as many rounds as possible in 14min of: 10 Pistols right leg 10 HSPU 10 Pistols left leg
Thursday - 110615
Strength: Weighted Chin-ups 5-5-3-3-1-1 Metcon: AMRAP in 16min of: Run 200m 5 Power Cleans (#80/50) 3 Front Squats (#80/50)
Wednesday - 100615
Strength: Push-Press 10-10-10 Metcon: 7 Rounds for time: 10 Kettlebell Swings (#24/16) 6 Toes-to-bar 4 Box Jump-Overs
Tuesday - 090615
Strength: Thrusters 3-3-3-3-3 (work from a rack) Metcon: AMRAP in 8min: 20 Walking Lunges steps w/Plate overhead (#20/10) 10 Burpee on plate Cash-out: Tabata Hollow body rocks
Monday - 080615
Skill: Snatch Balance 3-3-3-1-1 Metcon: 3 Rounds for time: 50 Situps 20 SDHP (#43/30) 5 Muscle-ups