Month: June 2015

Strength: Back Squat 8×2, 60%, EMOM Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be

Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep WOD:  “For Time” On a continuously running clock Perform: Part A:

Strength: Snatch, 6×4, 85%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) Focus: Creating Contact with Thigh/Belt Buckle WOD: 25 Min AMRAP 30

Strength: Front Squat, 5×1 (0, 1:30, 3:00, 4:30, 6:00) Do not Fail unless its on your last set! WOD:  Partner Chipper 27 Front Squats (165/115)

Skill: 4 RNFT (10 min on the clock) 10 HSPU 10 Strict Pull Ups (Mod: Banded) WOD: 30:30   10 rounds  30 Seconds of KB/DB

Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds WOD: AMRAP AND EMOM Part A: 10 Min AMRAP of 5 Hang Cleans (155/105)

Skill: Ring Dip WOD:  Complete as much as possible in the allotted time 30 Wall Balls (20/14) 10 Dumbbell Burpee Box Over (50/30) 150 Double

Strength: Deadlift, 6×4, 85% (0, 1:30, 3, 4:30, 6, 7:30) WOD: Follow the Leader – 25 Min AMRAP 400 Meter Run (mod: 400m row only

WOD:  Every 4 min for 24 min  Part A: 25 Pull Ups 16 Floor Presses (135/95) 9 SDHP (135/95)   Part B: 25 HRPU 16

Skill:  Mobility WOD:  5RFT 400 Meter Run 10 HSPU 20 Wall Balls (20/14) 30 min cap