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6/12 WOD

All the right junk . .

Warm up – 200 meter run
20 WWOH lunges
10 T2B
3x
Skill/strength- squat snatch (form) 3×3
HSPU (wall)
WOD- 20 mins AMRAP
5 squat snatch 115/75
5 HSPU. (Box)
5 burpees over box jump

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6/11 WOD

BIG UPS. . .

Warm up – 400 meter run
20 jack squats
15 shoulder tap push ups
10 chin ups
Skillwork /strength- clean n’jerks 5×3
(Form… form … build up bar)
WOD- 1,2,3,4,5,6,5,4,3,2,1
Clean n’jerk. (Go heavy). 135/115
Chest to bar pull ups
GHD – full

6/8 WOD

1 more year Mo!

Warm up – 400 meter run
20 air squats
20 shoulder planks taps
20 ring rows
Skill/ strength- bar only for form – snatch squat
WOD- 20 mins amrap
800 meter run
6 push press 95/65
7 FRT squats
8 bent over back row
9 Straight leg DL
10 back squats
Finisher-more year Mo!!

 

6/7 WOD

Bar Mischief

Warm up – 400 meter run
20 air squats
20 shoulder planks taps
20 ring rows
Skill/ strength- bar only for form – snatch squat
WOD- 20 mins amrap
800 meter run
6 push press 95/65
7 FRT squats
8 bent over back row
9 Straight leg DL
10 back squats
Finisher-

6/1 WOD

Doubles Finals

warm up – 100 jump rope

20 Jump squats

20 jump pull ups

20 ab mat

Skilwork – box jumps / HS  wall holds / taps

WOD – 3 rounds (together)

1. 800 m run

30 HR push ups

20 box jumps

2. 800 m run

20 HR push ups

15 box jumps

3. 800 m run

10 HR push ups

10 box jumps

***  runs and items are done together with partner ***