6.22.17

 

Strength

Back squat

2×2 @95%

then

2RM

WOD

2 RFT

  • 800m run
  • 500m row
  • 20 calories airdyne
  • rest 3 minutes between rounds
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6.22.17

image

 

 

A) 10x250m row (rest 1 to 1)

score = total time

B)

“Nasty Girls”

3 RFT

50 air squats
7 ring muscle ups (2 pull ups + 2 dips = 1 muscle up)
10 hang power cleans 135/95

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6.21.17

 

Strength

Strict press

  • 8×3 @70% (00:45 per set)

WOD

AMRAP 12

  • 15 Russian kbs 70/53
  • 15 ring push ups
  • 15 deadlifts 155/105
  • 15 burpees
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6.20.17

WOD

A) Short Intervals

6x400m run

2 minute rest between each

REST AS NEEDED

B)  2RFT

  • 50 wall balls 20/14
  • 750m row
  • 100 double unders
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6.19.17

 

Strength

Sumo deadlift-DE

12×3 @60%

(:30 rest in between sets)

WOD

15-12-9-6-3

  • C2b pull ups
  • Thrusters – dumbbell
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6.16.17

 

Strength

Back squat

2×2 @90%

then

2×2 climbing from 90% if possible

WOD

EMOM 10

2 hang power cleans + 2 jerks @75%

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6.15.17

WOD

A)

Short Intervals

Row or airdyne

10x :30

1 minute rest between each

B)

4 rft

  • 8 clusters 95/65
  • 12 calories airdyne
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