WOD

June 22

12 EMOM Odd mins- Weighted Pushups x 6 reps followed by 15 sec hold at the top of the pushup after your last rep Even mins- 2-3 Weighted Pullups *Hold last rep at the top for 10 secs + 18 min amrap 200m run 1 round of Cindy *5 Pullups, 10 Pushups, 15 Air Squats 30 DU...

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June20

Teams of 2 8 min amrap 6 Ball Slams 12/10 cal row rest 3 mins 8 min amrap 8 Hang PC (115/78) 30 ft Bear Crawl rest 3 mins 8 min amrap 8 Push Press (115/78) 16 Lateral Jumps over the bar *each amrap you will alternating full rds   1Team Training Gymnastics work for 20...

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June 19

A. Snatch 1.1.1 x 4 sets rest 10 secs and then rest as needed + 30/20/10 reps DB Alternating Power Snatch @ tough weight 15/10/5 reps No Pushup Burpee C2B Pullups   1Team Training  Friday Night Lights or A. C+J 3+1 for 3 sets, 2+1 for 2-3 sets B. Box FS 4 x 5 reps...

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June 18

A. BS 4 x 4-5 reps @ 80% of 1 rm 1 set every 2:30 secs B. DB Stepups 3 x 6 per leg *heavy + 5 rds 200m run 15 Wall Balls (20/14) 60 sec plank hold *accumulate   Endurance 5-minute AMRAP 15/12 calorie row 5 CTB pull ups rest two minutes   5-minute AMRAP 15/12 calorie...

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June 17

A. Clean DL 5 x 5 reps *after each set do 5 DB Jump Squats + 15 min amrap 3 DL (255/165) 9 Up n over Box jumps (24/20) 15 Abmat Situps   1Team Training A. Behind the neck Snatch Grip Push Press 4 x 3 reps *hold each rep OH for 3-5 secs + Every 2 mins for 16 mins...

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June 16

A. Close Grip Bench Press 4,3,2,3 *after each set do 150 ft Farmer Walk @ tough weight + 3 rds per person 500/450m row 60 DU 15 Burpees to a plate *alternating full rds   1Team Training A. Clean Pull x 1/PC x 1 x 2 cycles x 5 sets *nothing over 80% of 1 rm B. Push...

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Programming isn’t anything

It’s everything.