Friday 6.19.16
Fitness RX Fitness Option 1 Fitness Option 2 WOD 6 Rounds 13 Thrusters (115/80) 14 Chest to Bar Pull-Ups WOD 6 Rounds 13 Thrusters (95/65) 14 Pull-Ups WOD 6 Rounds 13 Thrusters (Coaches Choice) 14 Ring Rows
Thursday 6.16.16
Fitness RX Fitness Option 1 Fitness Option 2 WOD 50 – 40 – 30 – 20 – 10 Double-Unders Abmat Sit-Ups 200 Meter Run after each round. WOD 50 – 40 – 30 – 20 – 10 Double Taps (Video Here) Abmat Sit-Ups 200 Meter Run after each round. WOD 50 – 40 –
Wednesday 6.15.16
Fitness RX Fitness Option 1 Fitness Option 2 1.Strength 3×6 OHS, climbing 2.WOD Teams 2 or 3 AMRAP 7 Thrusters 50 Reps (95/65) 50 Reps (115/80) Max Reps (135/95) -3 Minute Rest- AMRAP 7 Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Deadlift 50 Reps (185/135)
Tuesday 6.14.16
Fitness RX Fitness Option 1 Fitness Option 2 1.Strength 10 Super Sets of: 5 Push Press 5 Dead Lifts Rest 1 minute between rounds, you choose the weights. 2.WOD “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m
Monday 6.13.16
Fitness RX Fitness Option 1 Fitness Option 2 1. Strength\Skill With a 16 minute running clock: A. EMOM: 14 Odd: Power Snatch + Hang Squat Snatch + Squat Snatch Even: :30 Sec Box Walk (Video Here) B. Establish a 5RM Front Squat in remaining time 2.WOD 3 Rounds for Time: 75 Double Unders 50 Air
Sunday 6.12.16
Rest
Saturday 6.11.16
“Hot Death” 1,000 Meter Run 3 Rounds: 10 Clean and Jerks (135/95) 10 Chest to Bar Pull-Ups 10 Burpees 1,000 Meter Row
Friday 6.10.16
AMRAP 12 100 Double Unders 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups
Thursday 6.9.16
Strength Build to a heavy 1 Rep Max for the Day Deadlift Conditioning 30 Deadlifts for time at 75% of above number *OTM (On the minute) 20 Double Unders
Wednesday 6.8.16
5 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)