Month: June 2016

6:00am, 7:00am, 5:30pm strength: deadlift 1-1-1-1 WOD: “Annie” 50-40-30-20-10 of double unders situps

6:00am, 6:00pm Strength: 200m farmers carry, 5 strict/weighted pull-ups 3 rounds WOD, to be performed outside, weather permitting: 3:00 row for calories 3:00 30m sprints 3:00 power snatch at

5:00am, 6:00am, 6:00pm strength: shoulder press 1-1-1-1 WOD: 5-10-15-20-15-10-5 of box jumps Toes to bar wall ball shots

6:00am, 6:00pm Buy in: 5x 20m bear crawls :30 rest between sets WOD: 20:00 running clock 200m run 20 weighted situps 7:00 AMRAP squat cleans @70% 3 rep max

6:00am, 6:00pm buy in: 50 floor press 95/65 WOD: 10 jump squats 20 land mines (75/55) 30 double unders 6 rounds

8:30am Strength: overhead squat 1-1-1 back squat 1-1-1 WOD: to be posted on whiteboard

6:00am, 7:00am, 5:30pm power snatch 3-3-3-3 WOD: for time 1 round of 80 double unders 30 hand release push-ups 15 chest to bar pull-ups 2 rounds of 40 double

6:00am, 6:00pm 20:00 alternating on the minute: :30 hand stand hold, shoulder taps, or walks 8 ring dips 10 pistols 12 1 arm KB swings   Post WOD Strength: 4

5:00am, 6:00am, 6:00pm** I want to try and wrap up early to get to a memorial service that begins at 7:00pm** strength: Hang squat clean 3-3-3-3 WOD: “Nancy” 400m

6:00am, 5:00pm 1 on 1, 6:00pm strength: shoulder press at 70% of 3 rep max 4 reps EMOTM for 10:00 WOD: 15 box jumps 10 bent over rows (135/95)