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
WOD 17.06.16
Deadlift 5RM
8 rounds for time:
8 Box jumps
8 Hang power cleans (40/30)
WOD 16.06.16
Run 5 km
WOD 15.06.16
Second Pause front squat 2RM, then 4×2 @ 90% Avoid maxing out.
15 min EMOM, alternating between:
12 SDHP
12 Wall ball
12 Burpees to a target
