Friday 6/16/2017
WOD: In honor of BPA Julian “Jules” Larranaga
Buy In: 100 Double Unders
5 Rounds Of:
31 KBS
20 Goblet Squats
16 KB Sit-ups
Cash Out: 100 Double Unders
Thursday 6/15/2017
Strength: Shoulder Press
WOD: “Jackie”
1,000m Row
50 Thrusters (45/35)
30 Pull-ups
Extra Credit: 3RFT
20 Cal Bike
20 Cal Row
Rest 1:00
Wednesday 6/14/2017
Strength: Bench Press
5X5 @ 80% of 1RM
WOD: Conditioning
21-15-9:
Snatches, 115/75
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 115/75
Chest 2 Bar
Directly into:
21-15-9:
Bar Facing Burpees
Toes 2 Bar
Tuesday 6/3/2017
Conditioning : 10 Minute EMOM
Odd: 6-10 Power Cleans 155/105
Even: 6-10 HSPU
WOD: AMRAP 4
27 Hang Power Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike
-Use rower if bike is unavailable and do not want to wait or stagger your workout!
Monday 6/12/2017
Strength: Back Squat
WOD: AMRAP18
18/12 Cal Row
15 Box Jump Over 24/20
12 T2B
9 Goblet Squats 53/35
Friday 06/09/2017
Coach Joe’s Farewell WOD
Buy In: 2015m Row
3 rounds
6 Deadlifts (185/155)
1 Tower Run
REST 5 minutes
3 rounds
6 Power Cleans (185/155)
10 Front Squats (185/155)
Cash Out: 2017m Row
Thanks for all the knowledge you passed on and all the motivation you provided
Stay Safe out there!
Thursday 06/08/2017
Strength:
Shoulder Press
5 x 5 @ 80%
WOD:
(fight gone bad style)
1 minute at each station
5 Rounds
Row
Power Snatch (75/55)
Burpees
REST
Wednesday 06/07/2017
Strength:
Deadlift
5 x 5 @ 80%
WOD:
(Teams of 2)
AMRAP 20
12/9 Cal Bike
12/9 Cal Row
12 Thrusters (65/45)
*One partner completes full round, then switch
Tuesday 06/06/2017
Strength:
Bench Press
5 x 5 @ 80%
WOD:
3 Rounds
1 Lap
16 Deadlifts (225/155)
60 Double Unders
Monday 06/05/2017
Strength:
Back Squat
5 x 5 @ 80%
WOD:
4 Rounds
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees
