WODs

Friday June 23, 2017


WOD
170616D
2 RFT (30 min cap):
96 Double Unders
48 Wallball 20/14
24 Pull-up
12 Power Snatch 155/105
6 Tire Flip
3 Stone overs
1 CFC Sled Pull (45/25# plates)


Thursday June 22, 2017


For Time
170618B
800m Run then
7 rounds
7 Deadlift 225/155
7 Deficit HSPU (45#plate)
then
800m Run


Wednesday June 21, 2017


20 Minute AMRAP
WOD
170616B
Press 5-4-3-2-1
After you are warm, do 5 comfortable reps.
+5-10 % more weight, do 4 reps.
+5-10 % more weight, do 3 reps.
+5-10 % more weight, do 2 reps.
+5-10 % more weight, do 1 rep (One Rep Max)
** ~2 min rest between sets


1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
170616C
AMRAP 5
10 SDHP 115/75
20 Alternating Jumping Lunges


Tuesday June 20, 2017


Endurance
5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Monday June 19, 2017


For Time
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.


Friday June 16, 2017


For Time
170610E
Run 800m
100 Front Rack Lunges* 95/65
*5 Over the Bar Burpees every time the bar comes out of the Front Rack position


Thursday June 15, 2017


AMRAP
170610D
AMRAP 17
20 STOH 155/105
Then Rounds Of:
8 TTB
10 DL 155/105
12 KBS 55/35
*DL weight same as STOH


Wednesday June 14, 2017


Strength
170610C
Back Squat 5-4-3-2-1
After you are warm, do 5 comfortable reps.
+5-10 % more weight, do 4 reps.
+5-10 % more weight, do 3 reps.
+5-10 % more weight, do 2 reps.
+5-10 % more weight, do 1 rep (One Rep Max)


Skill Work
3 Rounds (not for time)
Max Rep Strict Muscle-Ups or Pull-ups

Tuesday June 13, 2017


For Time
170610B
21 * 15 * 9 *
Box Jumps 24/20
Ring Dips
* 50 Double unders after each round


Core
Coach’s Choice