WOD: “Ladders” -Wed 6.17.15
Strength: Clean, 5×3, 80%, EMOM WOD: Ladders – 10 minutes each Part A: Clean (80%) (+1) Pistols (1 for 1) (+5) 1, 10 2,
Strength: Clean, 5×3, 80%, EMOM WOD: Ladders – 10 minutes each Part A: Clean (80%) (+1) Pistols (1 for 1) (+5) 1, 10 2,
Strength: S2O: 3×10 @ 70% (0:00, 2:00, 4:00) WOD: 5 Round Weighted Ladder R1: 10 S2O (70%) 15 Deadlights (same as S2O) 20 Box Jumps
Strength: Front Squat 6, 4, 2, 2, 2 (80, 85, 90, 90, 90+) (0:00, 2:00, 4:00, 6:00, 8:00) WOD: Partner AMRAP – 12 minutes 50
Sled Push WJR TRX Row Rower Rope Slam Iso Squat with med ball hold Plank/bench hops SSJ Shoot Through Two-Handed KB Thruster Plank rd 1:
Strength: Deadlift 5×5 @85% (0:00, 1:30, 3:00, 4:30, 6:00) WOD: Partner Chipper 42-30-18-30-42 Deadlift (225/185) Hollow Rocks OHL Steps (45/25) 2 for 1 Weighted Crunches
Strength: 6×3, 85%, EMOM Focus: Wrist Curl, Catch in a squat WOD: Max Reps Part 1: 0-10 min: 1 Mile Run + AMAP Power Snatches
36 Minutes of 1 Min on, 1 Min off 20 Pull Ups 30 DB/KB Snatches (50/35) 40 Chest to Deck Push Ups 3 Rope Climbs
Strength: Clean, 5×3, 90%, EMOM Focus: Wrist Curl, Catch in a squat WOD: 12 Min AMRAP With 25 minutes on a running clock, perform a
Strength: Back Squat: 12 Minutes to work up to a 3RM *Know your old 3RM WOD: 8RFT 2 Min on, 1 min off for 23
Bootcamp: Burpee broad jump Mountain Climbers V-ups Slam ball Rower Rope slam One Arm Bentover Bench Row Shoot thru Goblet squat Plank Rd 1: 30:25