20.06.2018
Warmup
Mobility
3 Rounds for time
10 Front Squats *80 / 60 **60/40
20 Chest to Bar Pull-Ups
50 Double Unders
WOD
19.06.2018
19.06.2018
Warmup
Mobility
AMRAP 4:
3 Rounds:
12 Deadlifts 43/30
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts 60/43
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts 70/47
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
18.06.2018
18.06.2018
Warmup
Mobility
Back Squat
Build to a Heavy Set of 3
4 RFT :
500/400 Meter Row or 40/28 Calorie Schwinn Bike
30 over head alternating back lunges *15/10 **10/5
16.06.2018
16.06.2018
MEMORIAL DAY ” MURPH “
FOR TIME
1 miles run
100 pullups
200 pushups
300 air squats
1 miles run
rx version : wearing vest wheighted 9/6
scaled version : body weight
15.06.2018
15.06.2018
warmup
5 Rounds:
Max Bench Press *bodyweight **0.75bw/0.50bw
Max Strict Pull-Ups
Rest 3 Minutes Between
14.06.2018
14.06.2018
warmup
mobility
Team wod x 2
For Time:
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry ktb 24/16
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry ktb 24/16
21-15-9
Row Calories
Schwinn Bike Calories
13.06.2018
13.06.2018
warmup
mobility
3-Position Power Snatch
Build to Heavy Complex in 15′
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches *40/30 **30/20
12.06.2018
12.06.2018
warmup
mobility
“Kelen & Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps 60/50
30 Wall Balls 9/6
1 Round of Helen:
400m Run
21 Kettlebell Swings 24/16
12 Pull-ups
11.06.2018
11.06.2018
warmup
mobility
AMRAP 15:
27/21 Calorie
21 Deadlifts *60/40 **40/25
15 Burpees
9 Push Press
09.06.2018
09.06.2018
warmup
mobility
Teams of 3, For Time
(30 Minute Cap)
90/60 Calorie Schwinn Bike
60 Box Jump Overs 50/60
60 Power Cleans *70/40 **50/30
60 Toes to Bar
60 Push Jerks *70/40 **50/30
60 Box Jump Overs
90/60 Calorie Schwinn Bike
60 Box Jump Overs
60 Power Cleans *60/30 **40/25
60 Toes to Bar
60 Push Jerks *60/30 **40/25
60 Box Jump Overs
90/60 Calorie Schwinn Bike