Saturday – 6/30/18

by | Jun 29, 2018

8am Kettlebell
a. 3rds:
– 15 push-ups
– 20 squat jumps
– 15 seed saw press
– 10 reverse lunges holding KB in goblet squat
b. 3rds:
– 15 ring rows/pull-ups
– 15 goblet squats
– 20 swings
– 10 burpees no pushup

9am WOD

Partner WOD:
– Buy in: 1000m row
AMRAP in 15 minutes:
– 50 burpees
– 50 air squats
– 50 v-ups
– 50 DB push press (45,30)
– 50 pull ups
Cash out: 1000m row

10am Olympic Lifting

Friday – 6/29/18

by | Jun 28, 2018

a. Back squat 5-5-3-3-1-1-1 (adding weight)

b. Weighted pull ups (strict) 5-5-3-3-1-1-1 (adding weight)

c. AMRAP in 12 minutes
– 10 dual DB clean and jerk (45,30)
– 15 sit ups
– 20 double unders
– 200m run

Thursday – 6/28/18

by | Jun 27, 2018

a. AMRAP in 7 minutes
– 7 hang squat snatch (95,65)
– 7 burpee box jumps (24,20)

b. With partner – 4 rounds each – 2nd partner starts after 1st finishes the row
– 15 calorie row
– 10 DB bench press (50,35)

Wednesday – 6/27/18

by | Jun 26, 2018

a. 4 rounds for time:
– 5 deadlift (255,175)
– 5 strict pull ups

b. AMRAP in 8 minutes
– 50 double unders
– 12 thrusters (95,65)