June 19, 2020

For Time:

50 Cal Ski or Bike (60 Cal Row)

30 Power Cleans (185/125)

25 C2B Pull Ups

15 S2OH (155/105)

10 Rope Climbs

10 Thrusters (135/95)

June 18, 2020

Accessory Work:

4 x 3 Back Squat Building

4 x 8 Split Squat (ea)

4 x 8 Weighted Single Leg Step Up (ea)

June 17, 2020

A. Hang Clean

Work up to a heavy set of 3

B. 5 RFT: (155/105)

400m Run

12 Deadlift

9 Hang Power Clean

6 Push Jerk

June 16, 2020

A. Hang Power Snatch 

Work up to a heavy set of 5

B. For Time:

10-9-8-7-6-5-4-3-2-1

T2B

1-2-3-4-5-6-7-8-9-10 

Hang Power Snatch (95/65)

June 15, 2020

A. Clean Complex:

1 Power Clean +

1 Front Squat +

2 S2OH

B. For Time: (155/105)

21 Clean & Jerk 

100 Double Unders

21 Clean & Jerk

EMO2M Complete 10 Wall Balls

June 12, 2020

"Justice for Floyd"

For Time: (135/95)

800m Run

25 Deadlifts 

25 Burpees

800m Run

25 Squat Cleans 

25 Burpees

800m Run

25 Push Jerk

25 Burpees

800m Run

25 Clusters

25 Burpees

800m Run

June 10, 2020

A. 5 x 5 Overhead Squat (From Rack or Floor)

B. "Nancy"

5 RFT:

400m Run

15 Overhead Squats (95/65)

June 9, 2020

A. Power Snatch Complex:

1 High Hang Power Snatch +

1 Hang Power Snatch +

2 Power Snatch

B. For Time: (115/75)

21-15-9

Power Snatch

C2B Pull Ups

Cal Ski/Bike/Row

June 8, 2020

A. Front Squat

5-3-1-5-3-1

B. For Time:

30 Thrusters

10 Slam Ball Weighted Step Ups (35/20)

50 Double Unders

20 Thrusters

20 Slam Ball Weighted Step Ups

50 Double Unders

10 Thrusters

30 Slam Ball Weighted Step Ups

400m Weighted Run w/Slam Ball

May 18, 2020

Skill:

Back Squat

5 x 5 Building

WOD:

"Cindy"

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

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