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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Friday, June 2

WARM UP

45 sec: Single Unders
15 sec: Rest
45 sec: Plank Hold
15 sec: Rest
45 sec: L Foot Singles
15 sec: Rest
45 sec: Crab Walk
15 sec: Rest
45 sec: R Foot Singles
15 sec: Rest
45 sec: Handstand Hold
15 sec: Rest
45 sec: Double Unders (attempts – no subbing singles)
15 sec: Rest
45 sec: Sit Ups

WOD

8 Min AMRAP
– 3 Laps
– 10 Double KB Push Press
-10 Double KB Fr Squat

4 Min Rest

8 Min AMRAP
– 20 Jumping Lunges
– 15 Hand Release Push Up
– 10 DL (205/135)

4 Min Rest

8 Min AMRAP
– 20 Box Jumps
– 15 T2B
– 5 Ring Dips