Friday 6-29-18
Strength
Power Cleans (Touch and go)
EMOM Format
10:00min – add weight every 2 min
3-3-3-3-3-3-2-2-2-2
WOD
21-15-9
DL (185/125)
Box Jump overs (24/20)
T2B
Picture from “HotShot 19” Hero WOD in 2014
Archive for month: June, 2018
6-28-18
Skill
Modified Flight Simulator
5-10-15-20-25-30-25-20-15-10-5
8:00min Time cap
Redo from May 25th- scores on sugar wod.
WOD
For Time
Run 400m
40 Back Squats (185/125)
50 Sit-ups
40 WB (20/14)
Run 400m
Wednesday 6-27-18
Strength
Push Press
2-2-2-2-2
WOD
18:00min AMRAP
12 Hang Power Snatches (115/75)
20 Pull-ups
15 Burpees
*Scale option made available at each class
Tuesday 6-26-18
Strength
Front Squat
3-3-2-2-1-1-1
Establish Heavy 1RM
30min
WOD
For Time
Row 1500m
Monday June 25th
Strength
Weighted Pull-ups
3-3-3-3-3-3…
WOD
5RFT
8 DL (165/115)
5 Hang Power Cleans (165/115)
2 Push Jerk (165/115)
40 DU’s
Friday 6-22-18
Strength
Death by THRUSTERS! (135/95)
EMOM format +1 Rep until failure
-pick weight able to complete at least 10:00min.
-5 Burpee penalty every min not completed before 10min.
WOD
1-2-3-4-5-6-7-8-9-10
DL (255/165)
Bar facing Burpees
Cashout-3 HS attempts for Time
Thursday 6-21-18
20min Partner WOD
Alternate movements
Cal Row (15/12)
10 Hang Power Clean (135/95)
15 Push ups
25 DU’s
10 Pull-ups
Wednesday 6-20-18
Strength
Front Squats
3-3-3-3-3
Get heavier than previous 5’s
WOD
10:00min AMRAP
8 OHS (115/85)
100m sand bag carry
Cashout– 50 Sit-ups For Time
Tuesday 6-19-18
Strength
DL
5-5-5-5-5
WOD
For Time
100 DU’s buy in
3-6-9-6-3
HSPU’s
5-10-15-10-5
Box Jumps (30/24)
1 Rope Climb after every round
Monday 6-18-18
Warm up
Tabata
1) Pull-ups/ or Ring Rows
2) KBS
3) Sit-ups
4) Pistols
Group BB warm up (5min)
Strength
10:00min EMOM
3 Power Snatches (Touch and go)
Increase weight every 3min, finish last set AHAP
WOD
5 RFT
10 Power Cleans (115/85)
15 WB
5 T2B
Goal- be unbroken with all movements. Or at least 75% of wod, Cleans should be light
