Wednesday, 7 June

WARM UP

2 Rounds
– 200m run
– 10 Go Throughs
– 5 Walking Lunges
– 10 Broad Jumps
– 5 Push Ups
– 10 Jumping Squats
– 5 Strict Press (KB)

 

SKILL/STRENGTH

Clean positional work

15 Minutes to work up to a heavy clean + 2 jerks.
– Start with clean + 2 strict presses. When it gets too heavy to press, switch to a push press, and when that gets too heavy then to a jerk.

 

WOD

15 min AMRAP
– 200m run
– 3 cleans (135/95)
– 6 Shoulder to Overhead
– 9 Front Squat

 

POWERHOUSE

3 Rounds
– 10 BB Windshield Wipers
– 10 BB Floor Wipers
– 10 BB Roll Outs

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Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles