6/22/18- Friday Training

A.)

10 Min EMOM

3 Power Snatch at a challenging weight

B.)

For Time

800 Meter Run

75 AB Mat Sit Ups

50 Push Ups

25 Pull Ups

800 Meter Run

6/21/18- Thursday Training

A.)

20 min Partner Wod

Box Push down and back the length of rig

5 Burpee Box Jumps (24/20)

(1 person completes entire Round before other partner starts)- Score is total # of Rounds between both Partners!

B.)

Class ROMWOD!!!

6/20/18- Wednesday Training

A.)

Deadlift- 6 sets of 3 Reps with a 4 count Descent!

B.)

For Time

21-15-9

Deadlifts (155/115)

Calorie Row

C.)

3 Rounds AFAP

20 Dragon Flies

20 Mountain Climbers each leg

6/19/18- Tuesday Training

A.)

Push Jerk- 6 sets of 3 Reps ascending in weight

B.)

For Time

10-1

DB STOH (50/30)

Burpees

100 Meter Run After each Round

C.)

Collect 3 min in th Hollow Hold!!!

6/18/18- Monday Training

A.)

Front Squat- 6 sets of 3 Reps ascending in weight (the last rep of each set pause for 3 sec)

B.)

3 Rounds for Time

10 Thrusters (95/65)

30 Double Unders or 90 Singles

500 Meter Row

C.)

3 Rounds

1 Min Plank hold

20 Mountain Climbers eac Leg

6/18/18- Friday Training

A.)

Overhead Squat- 6 sets of 3 reps AHAP

B.)

For Time

30 STOH (95/65)

200 Meter Run

20 Power Clean (95/65)

400 Meter Run

10 Front Squat (95/65)

500 Meter Run

C.)

100 Med Ball Sit Ups AFAP!