June 2016

WOD: A. Bench Press: 20 – 15 – 10 – 5 – 20 E3MOM B. For Time: 30 Wallball Shots 20/14 10’/9′ (MRX 20/10 9′) 10 push-ups RX+ feet elevated on wallball 1 rope climb 15′ RX+ legless 25 Wallball Shots 20/14 10’/9′ (MRX 20/10 9′) 10 push-ups RX+ feet elevated on wallball 1 rope climb […]

A. Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time and snatch load of: 600m run 18 kettlebell swings 24/16 kgs. RX+ 32/24 kgs. (MRX 20/12 kgs.) 6 over the box jumps 24/20″ (MRX 20/18″) 12 toes-to-bar power snatch load determines reps RX 135/95 = 1 rep;

WOD: A. Front Squat & Deadlifts: 3 – 2 – 2 – 1 – 1 E3MOM (complete both lifts within 3 minute window, 20 seconds to transition) B. 4X SPRINT AMRAPs 2 minute AMRAP of: 5 deadlifts 135/95 RX+ 155/105 (MRX 115/75) 4 hang power cleans 3 front squats 2 over the bar burpees rest 2 minutes Repeat

A. Thruster: 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean 135/95 (MRX 95/65) ring dips (MRX bar dips) shoulder to overhead 135/95 (MRX 95/65) push-ups C. Core & Shoulder Accessory Training: 25 evil wheels 25 bottoms up kettlebell press 200m

WOD: With a continuous running clock: 00:00 – 3:00 run 400m for time 03:00 – 7:00 row 500m for time 7:00 – 10:00 run 400m for time and max muscle-ups or chest-to-bar pull-ups or pull-ups 10:00 – 12:00 rest 12:00 – 15:00 row 500m and max muscle-ups or chest-to-bar pull-ups or pull-ups 15:00 – 17:00 rest 17:00 – 19:00 run

“Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups 50 kettlebell swings 16kgs 5o walking lunge steps 50 knees to elbows 50 push press 45/35lbs. 50 back/hip extensions 50 wallball shots 20/14 lbs. 10′ 50 burpees 50 double unders

WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. For total reps, calories and rounds: 00:00 – 01:00 row for calories 01:00 – 02:00 rest 02:00 – 03:00 power cleans 115/75 RX+ 145/100 (MRX 95/65) 03:00 – 04:00 rest 04:00 – 05:00 shoulder to overhead 115/75 RX+ 145/100 (MRX

WOD: A. Back squat: 1 – 1 – 1 – 1 – 1 E2MOM B. 22 minute AMRAP of: 10 back squats 135/95 RX+ 175/115 (MRX 95/65) 10 toes-to-bar 10 overhead lunges 45/35 lb. plate 10 chest-to-bar RX+ 10 bar muscle-ups (MRX 10 pull-ups) **score is load, rounds and reps C. Core Accessory Training: 100, 75

A. Weakness Work/Progression Training: **Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes: Alternating EMOM for 14 minutes: (choose 2) 1-2 rope climbs w/feet or legless 8 pistols 2-4 squat clean at 50-75% of 1 RM 2-4 squat snatch at 50-75% of 1 RM 2-5 muscle-ups 3-5 ring

A. Overhead squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 600m run 21 Military ab-mat anchored sit-ups RX+ 21 GHD sit-ups 8 sumo deadlift high pull 95/65 RX+ 135/95 (MRX 75/55) 7 hang power snatch 6 overhead squat 400m run 15 Military ab-mat anchored sit-ups RX+ 15