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Sunday, June 25th, 2017

Rest Day!

Saturday, June 24th, 2017

9am: Open Gym

10am:
WOD 1: In teams of three, build up to the highest accumulative Deadlift max in 15 minutes

WOD 2: “Fran”
21-15-9:
Thrusters, 95/63
Pullups

Friday, June 23rd, 2017

Skill/Strength: Jerk, 1RM

WOD:
Five rounds for time:
5 Handstand Pushups
10 Box Jumps, 30″/24″
Run 175m

Thursday, June 22nd, 2017

Skill/Strength: Muscle-up transitions

WOD: “The Ghost”
Six rounds of:
1 minute of max calories on rower
1 minute of max burpees
1 minute of max double-unders
1 minute rest

Try for as many reps as possible of each exercise, not just total score.

Wednesday, June 21st, 2017

Skill/Strength: Overhead Squats, 3 x 20

WOD:
Four rounds for time:
4 Clean and Jerks, 185/123
8 Chest to bar Pullups

Tuesday, June 20th, 2017

Skill/Strength: Press, 5 x 5

WOD:
Complete as many rounds as possible in 15 minutes of:
15 Ball Slams, 30/20
15 Situps
15/10 Cal, Assault Bike

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Monday, June 19th, 2017

Skill/Strength:
EMOM x 7 min: 1 Power Clean + 1 Hang Clean + 1 Squat Clean

WOD: “The Interval Challenge”
Four rounds for time:
12 Burpees
24 Pushups
36 Squats
Run 400m
30 min. time cap

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