20170630

20 min partner AMRAP:

Partner 1: runs 300m

Partner 2: 5 pullups

5 kb

5 box jumps

*keep going through

movements until prt 1 is back.

20170629

Shoulder press establish 1 RM Push press 5-5-5-5-5

20170628

3 min AMRAP:

30 double unders

7 front squats 135/95

rest 3 mins the REPEAT

20170627

10 rounds for time:

4 burpees

6 kb 2/1.5 pd

8 wallball

20170626

15 min AMRAP:

9 medball cleans

15 pushups

20 double unders

20170623

3 rounds:

Ass bike for cals (12/8)

5 clean & jerk (185/125)

Framer carry (2 lengths of rig)

20170622

Dumbbell OVHS

5-5-5-5-5

Bench press

3-3-3-3-3

5 attempts at a max set

of triple unders

20170621

2 rounds:

1 min HSPU

1 min Bearcrawl

1 min pullup

1 min situp

1 min row/bike

1 min squat

20170620

For time:

42 wallballs

21 power snatch 95/65

30 wallballs

15 power snatch

18 wallballs

9 power snatch

20170619

Partner wod:

5 rounds:

200m run together

20 fr. Squats (10 each)

30 pullups (15 each)

20170616

Tabata:

Thrusters

Box jump

Double unders

Pullups

burpees

*20 sec work/10 sec rest

20170615

Deadlift

5-5-3-3-3-1-1-1-1

20170614

8 min AMRAP:

5 hang power cleans

25 double unders

2 MIN REST

8 min AMRAP:

10 deadlift

10 walking lunge

20170613

For time:

50 med ball cleans 20/14

25 push jerks 155/105

50 med ball cleans

20170612

5 min AMRAP:

6 sit ups

8 push ups

10 air squats

REST 3 MINS

5 min AMRAP:

10 box jumps

8 lunges

6 burpees

20170609

200m run

10 man makers

10 toes to bar

10 goblet squat

200m run

10 man makers 55/35

10 toes to bar

10 goblet squat 55/35

200m run

20170608

Power clean 3-3-3-3-3 reps

Front squat 2-2-2-2-2 reps

squat clean 1-1-1-1-1 reps

20170607

12 min AMRAP:

5 deadlifts

10 pushups

15 box jump

20170606

40 kb 50/35

40 bupees

100 double under

20 kb OVHS lft arm

20 kb OVHS rt arm

200 double under

100' dbl kb fr. Rack lunge

100' kb farmer carry

300 double unders

20170605

21-15-9

Elizabeth

Clean 135/95

ring dips

20170602

For time:

50 deadlifts

50 box jump

50 kb swings

50 double unders

50 shoulder  to overhead

50 situps

50 hang power clean

* all weight (75/55)

20170601

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push Jerk 3-3-3 reps