Thursday June 22nd, 2017

A.
2 Hang Power Snatches EMOM x 10 Rounds

B.
Complete AMRAP in 12 minutes of:
10 Alternating One arm Dumbbell Snatches
10 Alternating Lunges With Dumbbell
10 Abmat Sit-ups
*For lunges hold dumbbell in the front rack position

Wednesday June 21st, 2017

A.
5×4 Back Squat (add 5#-10# to last 5×4 load)

B.
Perform the following for time:
50 Wall Balls
50 Box Jumps
*Perform 4 burpees at the top of every minute. WOD starts with 4 Burpees

Tuesday June 20th, 2017

A.
5×4 Sumo Deadlift (Add 5#-10# to last 5×4 SDL load)

B.
“Helen”
Complete 3 rounds for time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

Monday June 19th, 2017

A.
5×4 Front Squat (slightly heavier than last 5×5)

B.
3 Rounds for time of:
10 DB/KB Thrusters
10 Burpees
200m Run

Sunday June 18th, 2017

A.
5×4 Push Jerk (slightly heavier than last 5×5)

B.
Complete the following for time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Saturday June 17th, 2017

A.
5×4 Deadlift (slightly heavier than last 5×5)

B.
Complete AMRAP in 12 minutes of:
12 Kettlebell Sumo Deadlift Hi-Pulls
12 Kettlebell Swings
12 Box Jumps

Friday June 16th, 2017

A.
5×4 Overhead Squat (slightly heavier than last 5×5)

B.
Complete the following for time:
20 Wall Balls
20 Alternating One Arm DB/KB Snatches
10 Wall Balls
10 Alternating One Arm DB/KB Snatches
5 Wall Balls
5 Alternating One Arm DB/KB Snatches
100 Double Unders

Thursday June 15th, 2017

A.
5×4 Push Press (slightly heavier than last 5×5)

B.
Complete 12/10/8/6/4/2 reps for time of:
Push Press
Pull-up
*Run 200m after each set

Wednesday June 14th, 2017

A.
5×4 Sumo Deadlift (slightly heavier than last 5×5)

B.
Complete AMRAP in 12 minutes of:
10 Kettlebell Sumo Deadlift High-Pulls
10 Box Jumps
5 Burpees

Tuesday June 13th, 2017

5:00pm WOD Class
A.
5×4 Back Squat (slightly heavier than last 5×5)

B.
Complete 3 rounds for time of:
400m Run
40 Air Squats

6:00pm Weightlifting Class
A.
5 x 2 Power Cleans

B.
5 x 2 Power Jerks

C.
4 x 10 Seated DB Press