WOD 30.06.16
Clean and Jerk
1RM
5 Rounds
15 Wall Ball
15 Power Clean
WOD 29.06.16
30′ EMOM
1 Min 2 Hang Power Snatch, Ascending
1 Min 3 Muscle Up [3 to 6 Ring Dips AND 3 to 6 Chest to Bar Pull Up]
1 Min 20 Sit Ups
If you fail a snatch finish the E.M.O.M at 85% of your best.
WOD 28.06.16
5 Rounds
2+2 Turkish Get Up
30s L-Sit Hold
AMRAP 18
3 Front Squat @ 75% [Floor]
400m Run
12 Walking Lunge
27.06.16
Push Press
5×5 Ascending
3 Rounds
20 Double Unders
5 Shoulder to overhead (60/40)
40 Double Unders
10 Hand Release Push Ups
WOD 25.06.16
Front Squat
1RM
In three person Groups:
15 AMRAP
One person run 200m
2nd Person – AMRAP Ring Dips
3rd Person – AMRAP AirSquats
Switch every 200m Run
WOD 24.06.16
Establish a daily 2RM in TNG snatch.
3 Rounds:
100 Double Unders
20 Kettlebell Swings (24/16)
20 Burpee
WOD 23.06.16
Handstand Push Ups Practice
4 Rounds for Time:
12 Pull ups
9 Squat Cleans (70/50)
6 HSPU
WOD 21.06.16
Alternating EMOM 15: [5 Rounds]
1 Min: 15 PushUps
1 Min: 10-15 T2B
1 Min: 15 Kb Swings
5 Rounds for Time:
11 Bodyweight Deadlifts
200m Run
WOD 20.06.16
Back Squat
6×3
5 Sets of Kipping Practice [Pick One]
A) 5 butterfly pullups + 3 Chest 2 Bar + 1 Bar Muscle Up
B) 5 Gymnastics Kipping Pullups or Chest 2 Bars + 5 Jumping Bar Muscle Ups
C) 5 Beat Swings + 5 Banded PullUps + 10 sec Supine C2B PullUp Hold
“Fran”
21-15-9
Thrusters
Pull-ups
WOD 18.06.16
For time
50 Double unders
50 Broad jumps
50 Push-ups
50 Thruster
50 Push ups
50 Pull-ups
50 knees to elbows