Saturday W.O.D. 6.15.19

A. Warm-Up and Coach Led Stretches

B. Open Gym

C. For time: 800 Meter Run
immediately followed by…
Three rounds of:
10 Hang Power Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump-Overs (24?/20?)
immediately followed by…
800 Meter Run

D. Accessory Work

Friday W.O.D. 6.14.19

A. Warm-Up and Coach Led Stretches

B. Incline DB Bench 5 x 5
5 Rings Dips Between Sets

C. 5 Rounds For Time
30 DU / 75 Singles
15 Pushpress 75/55
10 Toes to Bar

D. Accessory Work

Thursday W.O.D. 6.13.19

A. Warm-Up and Coach Led Stretches

B. 4 sets of 6 Walk the Plank

C. For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)(205/145)

D. Accessory Work

Wednesday W.O.D. 6.12.19

A. Warm-Up and Coach Led Stretches

B. Prowler Push 4 x 50 feet

C. For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115) (115/80)
800 Meter Run or 50 Cal Row
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

D. Accessory Work

Monday W.O.D. 6.10.19

A. Warm-Up and Coach Led Stretches

B. 12 Min EMOM
1 SQuat Clean
1 Hang Clean
2 Front SQuats

C. AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

D. Accessory Work