Monday

6/25/18 Warm up: group, mobility 3x 1 min jump rope 5 med ball cleans 6 wall balls 7 ring rows 8 push ups skill/Strength: Clean (squat) 10-15 min to find your heaviest single Wod: For time: 250m run 25 kb swings 53/35 250 run 25 goblet squats 53/35 250m run 25 hang cleans 95/65 250m…

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Monday

6/18/18 Warm up: Trainers choice Emom 9 1- 10 sdlhp w/empty bar (mid shin) 2- 7-10 Sotts press w/empty bar 3- 15 med ball sit ups (against wall) Wod: For time 10 pull ups 40 alt. db snatches 50/35 10 pull ups 30 alt. db snatches 10 pull ups 20 alt. db snatches 10 pull…

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Tuesday

6/12/18 Warm up: group, pvc mobility. 400m run 30 air squats 20 sit ups 10 push ups 5 burpees strength: db bench press 6×6 building db curls after rds 1,3,5. Wod: AMRAP 14 3 deadlift 225/155 3 wall balls* * ascending by 3’s example. round 1- 3 dl,3 wb round 2- 3 dl,6 wb round…

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Funday!

6/11/18

warm up: Trainer’s choice

Strength: Back squat
Warm up to 50% of 1rm. then 5 rounds of 6 reps @ 50-60%

Wod: 4RFT
Against a 4 minute running clock
200m run w/slam ball/med ball. 30/20
25 kb swings
max burpees with remaining time.
1 minute rest,
repeat 3 more times.
Score is total burpees.