Thursday

June 29, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 PVC Pass throughs

10 PVC OHS

10 PVC Pass throughs in the squat

10 push ups

x 2 rounds

 

then:

 

A. Snatch work – skill or building over 12-15 minutes. For those who hit this more, look to get 6-8 reps in @ 80-85%
+
top of every 3 minutes for 7 sets
3 tough FS taken from rack
200m sprint – increase speed from the 100m mark back in the door - 95-98%.
1 rope climb

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Wednesday

June 28, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3 rounds in ascending intensity of:

150m row

10 push ups

5 broad jumps

 

A Push Jerk; 2 reps OtM x 10 minutes building from light weight up to around 80% for last 3 sets

 

Then

 

TAKE THIS ALL OUTSIDE:
teams of 2 – 20 rounds on the minute
100m sled sprint (1/0) platees
12/8 calories on aB or 200m run
10 burpees
**each is done AFaP
**while P1 is working P2 is holding double kb’s or heavy ball in front loaded position

minute 1 – P1 will do sled sprint while p2 holds in front
minute 2 – P2 will do sled sprint while p1 holds in front
minute 3 – P1 will do AB sprint while P2 holds in front
minute 4 – P2 will do AB sprint while p1 holds
minute 5 – both partners complete 10 burpees AFAP
x4 rounds

the objective is to have one person working every minute. Both partners rest whatever is left of the minute when the working partner finishes.

 

SWEAT

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3 rounds in ascending intensity of:

150m row

10 push ups

5 broad jumps

 

14 min EMOM of:

Even: 10 L-seated DB Press, 2 man makers

Odd: 10 L/R Plank jumps (video)

 

then:

 

4 RFT or 30 min timecap of:
10 Knees-to-Elbows
20 Kettlebell Swings
30 Squat thrust jumps
40 Goblet Squats
50 Abmat Situps

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Tuesday

June 27, 2017

WOD
3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 air squats

10 banded push ups (video)

25m bear crawl

25 m high skip back

x 2 sets

 

A1. Back Squat x 3 reps x 3 sets @ 75-80% **first rep is 55×1 temp, reps 2 & 3 are controlled speed, rest 30 sec.
A2. Supinated BB bent over row x 5×3 @ 10% more weight then last week, rest 30 sec.
A3. Upright banded horizontal rows x 12-15 x 3 (video)

 

At the top of every :90

3 Cleans @ 70%
6 CTB pull ups or 4 BMU or 6 PU or 8 ring rows
amrap double unders
x 8-10 sets

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