WOD for June 6th 2017

Fitness
Strength:
5 sets
6 Strict Pull-ups
30 second hollow hold


WOD:
5 Rounds NOT FOR TIME
5 Turkish get up left
45 second Handstand Hold
5 Turkish Get Up right
45 second Plank


Performance
Strength:
5 sets
3 weighted Pull-ups
30 Hollow Rocks


WOD:
5 Rounds NOT FOR TIME
5 Turkish Get Up Left
30 Shoulder Taps
5 Turkish Get Up Right
60 second Plank


Optional Conditioning
3 sets at 2 mile pace
1 mile run
rest as needed


Notes

• sub 5 wall walks for the handstand holds
• ensure a good shoulder warm up before the workout
• Move through the workout at a good pace but DO NOT rush the Turkish Get Ups

WOD for Monday June 5th

Fitness
Strength:
Every Minute on the Minute for 12 Minutes
2 Front Squats


then


Every Minute on the Minute for 12 Minutes
2 Push Press


WOD:
For Time:
101 Calorie Row
101 Pushups
101 Situps
101 4-count Mountain Climbers


Performance
Strength:
Every Minute On the Minute for 12 Minutes
1 Front Squat @ 90%-97.5% of 1RM


then


Every Minute on the Minute for 12 Minutes
1 Split Jerk


WOD:
"Black Hats"
101 Calorie Assault Bike
101 Pullups
101 Wall-balls
101 Double Unders


Optional Conditioning
8 rounds
200 meter run
1:1 work to rest

Sunday June 4th 2017

Mobility
Pick 3 upper body and lower body stretches and conduct each for 60 to 90 seconds.

WOD for June 3rd 2017

Fitness
Strength:
4 sets
8 Back Rack Forward Lunges
12 Good Mornings
rest 90 seconds


WOD:
4 rounds
1 minute KB Swings(53/35)
1 Minute Abmat Situps
1 minute pullups
1 minute rest


Performance
Strength:
4 sets
8 Bulgarian Split Squats Left
8 Bulgarian Split Squats Right
16 Good morning - LIGHT


WOD:
4 Rounds
1 Minute KB Swings (72/35)
1 Minute GHD Situps
1 Minute C2B Pullups
1 Minute Rest


Optional Conditioning:
50-40-30-20-10
Calories on Assault Bike
Calories Rowing


Notes:
Shoot for the same number of reps for each exercise for every round of the workout.

WOD for June 1 2017

Fitness:


2 mile run
immediately followed by
2k row


Performance:


"Jerry"
1 mile run
2k row
1 mile run


Notes:
Make sure you are mobilizing today. Take 20-30 minutes to work on your joint and muscular mobility after the workout.