Thursday, July 2nd, 2015
Core: 3 rounds NFT20x ring knee pulls5x skin the cats WOD3 rounds for time of: 10 strict handstand push-ups15 strict ring dips20 strict push-ups45 strict pull-ups Cool Down: 250M Sled Pull
Wednesday, July 1st, 2015
WOD 5 rounds for time of:20 wall-ball shots, 20-lb. ball to 10-ft. target75-lb. sumo deadlift high pulls, 20 reps20-inch box jumps, 20 reps75-lb. push presses, 20 repsRow 20 caloriesRest 1 minute Cool Down:Banded Mobility / Roll Out
Tuesday, June 30th, 2015
Strength: power clean+squat clean+jerk: same idea. use 80% of best clean. do 1 power clean+1 squat clean+1 jerk. 3 reps total and do 6 sets!! For time:20 burpees135-lb. hang squat snatches, 20 reps20 bar muscle-ups135-lb. hang squat snatches, 20 reps20 burpees Cool Down:2 Rounds30 DU10 T2B
Monday, June 29th, 2015
Strength: snatch: work up to 80% x 1 x 5 sets. take 90 seconds between sets WOD Complete as many rounds as possible in 15 minutes of:25-meter handstand walk20 knees-to-elbows15 hip extensions holding a 25-lb. plate Cool Down: 2 Rounds250 M Run10 Burpees