Jun 17, 2018

6-18-18 WOD

EMOM 30 minutes of:

1 Squat Snatch (l1 – PWR Snatch + OHS OKAY)

focus on form

Jun 14, 2018

6-16-18 WOD

For time: 
500m Row, max effort
Immediately into... 
21-15-9 reps of: 
Ring Dips 
Russian Kettlebell Swings, 70/53
Immediately into... 
500m Row, max effort

6-15-18 WOD

Front Squat 
7-7-7-7

20-10 reps for time of: 
Front Squat, 135/95 
Push Jerk, 135/95

11min cap

L1 – scale load

Jun 13, 2018

6-14-18 WOD

AMRAP 15
50 Double-unders 
20’ Handstand Walk 
5 L-sit Pull-ups, strict

L1
AMRAP 15
100 singles
30 Stink BUG (this should not look or feel like a regular push up, keep a good position to stay stacked properly to scale for a HSPU)
30 sec plank
8 Strict PU or Negatives

Jun 12, 2018

6-13-18 WOD

For time: 
200/150 Calories Assault  Bike  (150/100 cal row)
100 Wall Ball Shots, 20/14 
50 Power Snatch, 75/55 
25 Burpee Box Jump Overs, 30"/24"
40min cap


L1
8 Rounds
8 Wall  Balls or Med Ball Cleans
6 Power Snatch
4 Burpee Step Overs
60/50 Cal Row Buy Out
30min cap