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

20170607_112355

 

Monday

WARM UP

30 Singles
10 Second Hang
10x 3 second plank + 3 second Handstand
30 Right Leg Singles
10 Scapula pull ups
10x Scapula Push Up + 3 second Handstand
30 Left leg Singles
10 kip swings
10x Push Up + 3 second Handstand
30 DU/ DU attempts

STRENGTH & SKILL

5x: 1 Clean + 2 Jerks (45/35 lbs)
5x: 1 Clean + 2 Jerks (65/55 lbs)
4x: 1 Clean + 2 Jerks (85/65 lbs)
3x: 1 Clean + 2 Jerks (105/75 lbs)
2x: 1 Clean + 2 Jerks (125/85 lbs)
1x: 1 Clean + 3 Jerks (135/95 lbs)

WOD

FOR TIME:

10 Muscle-ups (or 10 C2B Pullups + 10 Dips)
15 Handstand Push-ups
10 Clean & Jerks, 135/95 lbs
15 Handstand Push-ups
10 Muscle-ups

POWERHOUSE WOD

4 ROUNDS (rest 30 seconds between rounds)

30 sec left side plank
30 sec left side plank touches
30 sec right side plank
30 sec right side plank touches