WOD

June 24

Primer Work 6 EMOM Min 1- 90/90 Breathing w/plate on stomach/rollup x 6 reps *3 secs inhale/6 secs exhale and drive the ribs down towards the spine and slightly crunch up. Min 2- Single leg RDL hold w/windmill x 15 secs per side Min 3- Weighted Glute Ham Bridge hold x...

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June 23

A. Hang Muscle Snatch 2 x 4 reps EMOM *light B. Pressing Snatch Balance 2 x 3 reps EMOM *light C. Snatch 2 reps every 90 secs x 6 sets *Build by feel but nothing over 85% + 3 sets of: 3 min amrap 3 Kipping HSPU 4 Up n over Box Jumps (24/20) *Can scale up to (30/24) 5...

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June 22

Primer work 6 EMOM Min 1- KB Lateral Squats x 5 per side *Moderate Min 2- Goblet Stepups x 5 per side Min 3- Goblet Squat x 3 reps @ 55×1 tempo *active bottom position Rest 2 mins A. BS 1 x 5 reps @ 50 and 60%; BS 5 x 3 reps @ 70-80% * 50 and 60% are EMOM; 70-80%...

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June 21

4 sets each of: Alternating every 90 secs betw movements Weighted Pushups x 6-8 reps Supinated Grip BB Rows x 8-10 reps + Partner Workout 10 mins Max Cal Row *Alternate every min. *While 1 person Rows the other partner will hold a D-ball, Stone, Sandbag etc in zercher...

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June 20

10 min AMRAP 1 DL 1 Hang Squat Clean 1 FS 1 Shoulder to OH *Weight is (155/105) can scale up to (185/125) Rest 5 mins 10 min amrap 7 Pullups *can scale up to C2B or Bar MU x 5/3 reps 21 DU 7 T2B 21 DU + Finisher: Barbell Curls 3 x 10 reps DB Tricep Kick Backs 3 x 10...

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June 18

Primer Work 6 EMOM Odd mins- Sumo Stance KB DL x 8-10 reps Even mins- Deadbugs x 12 reps *straight legged and pause with each rep for 1-2 secs Rest 2 mins A. DL 1 x 2 reps @ 50,60,70%; 2 x 2 reps @ 80%, 1 x 1 @ 85%, 1 x 5 reps @ 75% *50,60,70% are EMOM; 75, 80 and 85%...

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