Thursday 063016
•••
5 RFT
50 double unders
14 KB hang squat clean
14 Burpees
Rest 2 minutes
Thursday 063016
•••
5 RFT
50 double unders
14 KB hang squat clean
14 Burpees
Rest 2 minutes
Wednesday062916
•••
Push press 3rm
•••
3 RFT
20 calories
20 box jumps
30 wall balls
Tuesday062816
•••
EMOM clean and jerk
•••
18-12-6
Power clean
Ring dip
Run 400m
•••
*WOD will be modified in case of excessive heat.
Monday 062716
•••
Back squat 3rm
•••
“Cindy”
5 pullups
10 pushups
15 air squats
Friday062416
•••
Dice game:
Overhead squat 95/65
Sit-ups
Front rack lunge 95/65
Burpee
Thursday062316
•••
12 min AMRAP
3 Hspu
6 Power clean
9 Toes to bar
12 Kettlebell snatch
Wednesday 062216
•••
Shoulder press 5rm
•••
3 RFT
30 Double unders
20 deadlifts 155/105
10 box jump overs 24/20
•••
Refer to 102015
Tuesday062116
•••
For time:
21 Snatch
21 Ring dips
50 Air squat
15 Snatch
15 Ring dips
50 Air squat
9 Snatch
9 Ring dips
50 Air squat
Monday062016
•••
Back squat 5rm
•••
15 min AMRAP
20 Wall balls
10 row/bike Calories
5 bar muscle ups