WOD
For Time
30 S2O 95/65
30 Front Squats 95/65
30 SDLHP 95/65
Strength
10 min EMOM
50 meter Sprints
6/21/2016
Strength
10 min EMOM
1 Snatch pull
2 Squat Snatch
WOD
21 min AMRAP
21 box jumps (24/20)
21 Sit ups
21 Medball Cleans (20/14)
21 Double Unders
6/20/2016
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
cooldown
400m jog
static stretching
talking shit about Fran.
6/17/2016
For Time
30 S2O 95/65
30 Front Squats 95/65
30 SDLHP 95/65
Strength
10 min EMOM
50 meter Sprints
6/21/2016
Strength
10 min EMOM
1 Snatch pull
2 Squat Snatch
WOD
21 min AMRAP
21 box jumps (24/20)
21 Sit ups
21 Medball Cleans (20/14)
21 Double Unders
6/20/2016
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
cooldown
400m jog
static stretching
talking shit about Fran.
6/17/2016
Strength
Snatch Grip Deadlifts
3-3-3-2-2-2-1-1-1
Metcon
For Time:
21 Deadlifts 225/155
9 Muscle Ups (scale 18 box dips 18 pull ups)
15 Deadlifts
7 Muscle Ups (scale 14 box dips 14 Pull Ups)
9 Deadlifts
5 Muscle Ups (scale 10 box dips 10 pull ups)
***If you want to make box dips more challenging then put your feet on a box and add a weight to your lap
Snatch Grip Deadlifts
3-3-3-2-2-2-1-1-1
Metcon
For Time:
21 Deadlifts 225/155
9 Muscle Ups (scale 18 box dips 18 pull ups)
15 Deadlifts
7 Muscle Ups (scale 14 box dips 14 Pull Ups)
9 Deadlifts
5 Muscle Ups (scale 10 box dips 10 pull ups)
***If you want to make box dips more challenging then put your feet on a box and add a weight to your lap