Month: June 2019

Warm Up: – Coach Preference

WOD: – “He-Ro”

AMRAP 3:

Burpees

REST 2 min

AMRAP 4:

Burpee box jumps @ 24/20

REST 2 min

AMRAP 5:

Burpee box jump overs @ 24/20

Warm Up: – Coach Preference

WOD: – “Battle Lion”

3 rounds for time

15 db cleans @ 50/35

45 DU

15 db S2OH @ 50/35

45 DU

Warm Up: – Coach Preference

WOD: – Deadlift

5 x 3

Warm Up: – Coach Preference

WOD: – “Opposite Day”

25 – 20 – 15 – 10

Wallballs @ 20/14

G2OH w/plate @ 45/25

Warm Up: – Coach’s preference

Strength: – Hang Power Clean – 1RM

WOD: – 4 rounds for time

25 kb swings

20 hip extensions

15 box jumps @ 24/20

Warm Up: – AMRAC 6

4 dball OTS @ 60/45

3 kip swings + 1 T2B + 3 kip swings

2 inch worms w/toe drag

—- barbell warmup —-

WOD: – E:2MOM for 24 min

O: 100ft  dball hug @ 100/80

10 T2B

E: – 5 power snatch @ 135/95

10 ring pushups

Warm Up: – 3 min row/run/bike

8 min WOD prep

WOD: – Skill Flow for quality, NFT

1000m row

20 double kb front rack step-ups @ 35/26

15 floor press @ BW

100ft. broad jump

400m sled drag @ 90/70

20 double kb front rack squats @ 35/26

15 strict press @ 115/75

10 box jumps @ 40/30

Bike 3 miles

20 double kb front rack clean & jerk @ 35/26

15m HS walk

10 kneeling jump ups

Warm Up: – AMRAC 6

30 sec jump rope

6 jumping rope pullups

8 hanging knee raises

10 cal bike or row

—- PVC / Barbell warmup —-

Skill / Strength: –  EMOM 6

1 hang power snatch + 1 power snatch

WOD: – For Total Reps

Min 0 – 5

5 hang power snatch @ 115/75

1 L-sit rope climb

Min 5 – 8

150 DU

Remaining time: AMRAP DB snatch @ 50/35

Min 8 – 9

Max cal Bike

Warm Up: – AMRAC 8

5 offset goodmornings R/L

5 back rack shoulder rotations

5 thrusters

10 jump squats

10 side steps w/band R/L

WOD: – Front Squats

A. 5 – 3 – 5 – 3 – 5 – 3

B. Take 75% of heaviest 3

Complete 10×2 pause squats

w/ 3 sec @ bottom of each rep.

Warm Up: – 3 min row/run/bike

AMRAC 6

5 inch worms

10 kneeling shoulder taps

3 kip swings + 1 pullup + 3 kip swings

Skill: – 3 sets Max rep HSPU

WOD: – AMRAP 5

Row 500m

Remaining time: Max rep burpee pullups

REST 1 min

AMRAP 5

600m run

Remaining time: Max rep burpee box jump overs @ 24/20

REST 1 min

AMRAP 5

50/40 cal bike

Remaining time: Max rep burpee