Friday, June 23, 2017

WOD
4 Rounds
15 Burpees
30 Front Rack Lunges (75/55)
25 Push Ups
30 Front Rack Lunges (75/55)

Thursday, June 22, 2017

Strength
Build to a heavy single Squat Clean Thruster

WOD
21 – 18 – 15 – 12 – 9 – 6 – 3
KB Swings (24/16)
Thrusters (65/45)
Toes-to-Bar

Wednesday, June 21, 2017

Strength
Back Squat
7 x 3
(60) – (65) – 2 (70) – 2 (75) – (80)

WOD
3 Rounds
Run 200 m
12 Squat Snatches (95/65)
21 Pull Ups

Tuesday, June 20, 2017

Skill Work
‘Goat Tuesday’
Athletes have 15 minutes to work on:
Triple Unders & Legless Rope Climb

WOD
2 Rounds
50 Double Unders
35 Deadlifts (155/105)
25 T2B
15 DB Thrusters (45/30)

Monday, June 19, 2017

WOD
Run 1200 m
Then 12 rounds:
4 Handstand Push Ups
8 C2B
12 Air Squats