Friday 06/15/2018
Strength: Work Up to a Heavy 3 Postion Snatch Conditioning: 3 Rounds 30 Wall Balls (20/14) 10 Front Squats (155/105) 400m Run
Thursday 6/14/18
Conditioning: Teams of 2 5 Rounds each of: 30 Walking Lunges 20/15 Cal Row 15 Deadlifts (155/105) Alternate rounds till each person has...
Wednesday 06/13/2018
Strength: Back Squat 8-8-8 Conditioning: 5 Rounds 15 DB Snatch (50/35) 15 T2B
Tuesday 6/12/18
Strength: 21-15-12-9-6-3 (Not for Time) Ring Push Ups GHD Sit ups Scaled: Push Ups and Banded abmat Sit ups Conditioning: For Time (9min...
Monday 6/11/18
Strength: Find a heavy 3 Position Clean and Jerk— High Hang, Hang, Floor Then: 2x10 Barbell Strict Press Conditioning: For Time 21-15-9...
Friday 6/8/18
Strength: Find a 1 RM Bench Press Conditioning: 27-21-15-9 Cal Row DB Strict Press (35s/20s) 100' DB Walking Lunge (35s/20s)
Thursday 6/7/18
Conditioning: 15 min AMRAP 1,2,3,4,5,6... Cal Bike Burpee Box Overs Russian KBS (70/55lb) Post WOD: 3 Rounds (superset) 15 Plank with leg...
Wednesday 6/6/18
Strength: Find 1 RM Deadlift Conditioning: 3 RFT 10 Thruster (115/75) 3 Rope Climbs 400m Run
Tuesday 6/5/18
Strength: 10min EMOM Min 1: 10-15 Banded Tricep Push Downs Min 2: 8-12 Ring Dips Conditioning: 12 min AMRAP 3 Power Clean (225/155) 6...
Monday 6/4/18
Strength: Find a 1 RM Back Squat Conditioning: For Time: 50 Pull ups 100 OHS (75/55) 200 DU
