WOD for Friday June 9th

Fitness
Strength:
5 sets of 8 Deadlifts


WOD:
For time:
1k Row
20 Burpees
10 power cleans(135, 95)
500 Meter Row
20 Burpees
10 Power Cleans
250 Meter Row
20 Burpees
10 Power Cleans


Performance
Strength:
7 sets of 3 Deadlifts @ 80%-85%


WOD:
For time:
1k Row
50 Burpees
10 Power Cleans(185/155)
800 Meter Row
40 Burpees
10 Power Cleans
600 Meter Row
30 Burpees
10 Power Cleans
400 Meter Row
20 Burpees
10 Power Cleans
200 Meter Row
10 Burpees
10 Power Cleans


Optional Conditioning
5k run at an easy pace


Notes

• Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)
• This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.
• The weight for the power cleans is consistent through the rounds.

WOD for June 7th 2017

Fitness
Strength:
4 sets
6-8 seated dumbbell press each hand
12 Bent over Rows per hand (with dumbbells)


WOD:
5 rounds
10 ground to overhead(95, 65)
15 Box jumps (20", 16")




Performance
Strength:
4 sets
4-6 Z-Press
10 Barbell bent over row @ 2311


WOD:
"Miller Time"
10 rounds
3 squat clean and jerk (225, 185)
4 box jumps (30", 24")


Optional Conditioning
5 sets
500 meter row
rest 2 minutes


Notes

• Z-Press is preformed seated on the ground with a barbell, pressing overhead.
• Both portions of the Fitness Strength will be performed 1 hand at a time.

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.