Monday 6/20/16

6:00am, 6:00pm Buy in: 5x max rep L-hangs or knees-up hangs. Record best time WOD: Tabata this over the shoulder toss x8 jingle jangles x8 ring planks x8 reverse
Hillary no comments

Sunday 6/20/16

8:30am strength: 7:00 to develop 3 reps of Overhead squat 7:00 to develop 2 reps of back squat WOD: 4 clean and jerks 25 reverse crunch 3 clean and
Hillary no comments

Saturday 6/19/16

8:00am, 9:00am level 1 800m run 100 knees to elbows 800m run 100 push-ups 800m run 100 squats 800m run 100 pull-ups
Hillary no comments

Friday 6/17/16

6:00am, 7:00am, 5:30pm strength: deadlift 3-3-3-3 WOD: 4-8-12-16-18-20 of wall ball press (20/15) front rack lunge situps *130m run following each round    
Hillary no comments

Thursday 6/16/16

6:00am, 6:00pm buy in: 800m run WOD: 10 squat cleans (155/115) 20 box jumps 3 rounds for time *mobility
Hillary no comments

Wednesday 6/15/16

5:00am, 6:00am, 6:00pm Strength: shoulder press 3-3-3-3 WOD: 1:00 row for calories 1:00 candlesticks 1:00 tire strikes 1:00 sumo DL high pulls (75/55) 1:00 rest 3 rounds  
Hillary no comments

Tuesday 6/14/16

6:00am, 6:00pm buy in: 400m burden run WOD: 3 power snatch (70% of last week’s 5 rep max) 6 pistols 9 hollow rocks 3:00 AMRAP followed by 1:00 rest
Hillary no comments

Monday 6/13/16

6:00am, 6:00pm 20 Turkish get ups 40 dips 10:00 clock EMOTM 20 bicycles   WOD: 200m run 10 hang power clean (135/95) 10 thrusters 5 rounds for time
Hillary no comments

Sunday 6/12/16

8:30am strength: Back squat :03 hold x 3 Every 2:00, increasing weight each round, for 6 rounds WOD: Power clean plus 2 front squats (95/65) 20 double unders EMOTM
Hillary no comments

Saturday 6/11/16

8:00am, 9:00am level 1 review of Romanian deadlift, sumo deadlift, sumo deadlift high pull, hang power snatch, overhead squat WOD: 5-4-3-2-1 of above movements (45/35) burpees rest, then garage
Hillary no comments