Girls night wod this friday June 24th with Coach Emilie. Skills 12min EMOM Odd: inversion Even: jump rope Note: inversion means work on your handstand, handstand push ups, hold, walk…For the jump rope, perform 10 reps of either double unders, triples or quads:0) METCON 4 rounds for time: 15 power snatch 75/55 10 box jumps…
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans 135/95 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. Note: obviously,…
Rest day, get out there, have fun! Back at it Sunday. Slight adjustment for times on Sunday, we’ll have 0900, 10:10 and 11:20 for a special wod.
Strength Split jerk 1-1-1-1-1-1-1 METCON 7 rounds for time 5 strict pull ups 5 strict ring dips 5 burpee box jumps 36/30
Warm up Running drills METCON 10 x 100m sprints 3 minutes between efforts This is an all out effort, max output for each set.
METCON 5 min AMRAP 15 wall balls 20/14 15 burpees 2 min rest 5 min AMRAP 15 kettlebell swings 53/35 15 goblet squats 2 min rest 5 min AMRAP 15 sit ups 15 med ball cleans 20/14 Maintenance/ Mobility 15 minutes
Strength Hang power snatch 3-3-3-3 (land in a squat, no starfish allowed) Snatch high pulls 3-3-3-3 (tng from the ground, go heavy) Overhead squat 3-3-3-3 (2 second pause at the bottom) Note: all the pulls below the waist are with the hook grip regardless if you like it or not, no way around it today,…
Skills The rope climb METCON For time: 3 rope climbs 30 box jumps 30/24 90 double unders 2 rope climbs 20 box jumps 30/24 40 double unders 1 rope climb 10 box jumps 30/24 10 triple unders
Are you happy with your bodyweight? For time: 15-12-9-6-3 Bodyweight deadlift Bodyweight front squat Handstand push ups Note: If you can do all 15 handstand push ups unbroken, go deficit.
Congrats to Kristen on her first pull up! Sweet skills! Rest day Active recovery, go for a light jog, row or bike. Take it easy and stretch. Back at it Sunday 0900/1000 and 1100hrs
