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Monday 06.27.16Saturday 6.25.16Thursday 6.23.16Wednesday 06.22.16

Monday 06.27.16

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WARMUP

200m Partner Relays
Partner A runs 200m (down and back) tags Partner B who does the same. 2rds ea

SKILL WORK

CLEANs
Muscle:
50% x 3,3,3
Hang Clean:
60% x 3
65% x 3
70% x 3
Power Clean
70% x 2
75% x 2
80% x1,1+

METCON

Triplet
10 Min AMRAP
15 pull up
10 S2OH
5 BBJO

CASH OUT

Annie
50,40,30,20,10
jump (rx dbl undrs, sc singles same number)
sit ups (rx with 20/10 wall ball, sc no weight)

Saturday 6.25.16

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WARMUP

400m run
4 air squat
4 squat jump
4 inch worms
windmills
mobility

PARTNER WOD

PARTNER WOD
2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

PARTNER WOD

PARTNER WOD
2 person teams
AMRAP - 20 Minute
400 meter run (together - out back in back)
40 K2B
40 Jumping Pull ups
40 Wall Balls 20/14, 14/10
40 ball slams 30/20, 20/10

Thursday 6.23.16

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WARMUP

300m/250m row
3rds
2 hrpu
4 superman
6 alternating v sit-ups

MOBILITY MOVEMENTS

SKILL WORK

41 Bench Press
41 = 3 set of 10 / 1 set of 11
60-70% of BW

BIRTHDAY WOD

Happy Birthday Coach Michelle!
4 rounds
10 calorie BIKE or Row (must do each 2x))
10 KB swings 36/26
10 HRPU
10 BOX JUMP or STEP UPS 24/20
1 rope climb or wall walk (must do each 2x)

CASH OUT

Coach Michelle has to do 41 burpees - JOIN HER...??

Wednesday 06.22.16

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WARMUP

400m run buy-in
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees

METCON

3-2-1
3 ROUNDS

30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15

2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat

1 ROUND
10 CALORIE BIKE or ROW

COOL DOWN

Foam Roll