WODs for 6/19/17-6/24/17

6/19

Warm-Up

200 m Run
-10 yard Toe walks
-5 yard Push up to plus to inch worm stretches
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-30s each Pigeon stretch
-10 yard Samson stretch
-10 yard Quad stretch
-30 sec each Lat stretch
-10 Squat jump to squat land

Strength/Skill

N/A

WOD

Cash In: 75 DU
3 min AMRAP x3
4 Power cleans (Round 1@ 95/65/45)
(Round 2 @ 115/85/65) (Round 3 @145/105/75)
8 T2B
12 Push ups
1′ rest after each AMRAP
Cash Out: 75 Burpees (7 min time cap for cash out)

 

6/20

Warm-Up

-2 rounds Cindy
-30 sec each Lat stretch
-30 sec each Chest stretch
-10 yard Quad stretch
-10 yard Heel scoops
-10 yard Samson stretcg
-10 yard Toe walks
-30 sec each Calf stretch
-5 each Skater squat w/ rings
-30 sec mod Skin cat stretch w/rings

Strength/Skill

800 m Run
10 Abmat sit-ups
400 m Run
20 Abmat sit-up
200 m Run
30 Abmat sit-ups
100 m Run
40 Abmat sit-ups

WOD

10 RFT
1 Rope climb
3 Clusters (95/65/45)
5 Ring dip
7 Box jumps (as high as possible)

 

6/21

Warm-Up

-10 Pike push ups
-10 each Skater squat
-2×15 sec Hollow hold
-30 sec each Pigeon stretch
-10 each Single leg bridge
-30 sec each seated glute stretch
-10 yard Heel scoops
-30 sec each Calf stretch

Strength/Skill

12′ EMOM Clean Complex:
1′- 3 High hang squat cleans @185/135/95
2′- 3 Low hang squat clean @165/115/85
3′- 3 Squat clean @ 135/95/65

WOD

12′ AMRAP
20 Alternating Pistols
15 yard Handstand walk
200 m run

 

6/22

Warm-Up

-10 Multi position squats
-15 sec Plank hold
-15 sec Superman hold
-10 yard Quad stretch
-10 yard Inverted hamstring
-10 Hip thrusters on bench
-30 sec each Windmill stretch
-5 Push up to plus to down dog stretch
-30 sec each Lunge stretch
-30 sec each Cross arm body shoulder stretch

Strength/Skill

Plated single leg box squats
-3×8 AHAP
–superset–
BB Hip Thrusts
-3×12 AHAP

WOD

21-15-9
Burpee pull ups
Wall ball (AHAP)

 

6/23

Warm-Up

-2x10s hollow hold
-10 yard lunges
-10 push up w/ plus
-5 each single leg bridge
-10 ring row squeezes
-10 total skater squat
-30s each chest stretch
-10 yard quad
-10 yard inverted hamstring
-10 each leg swings (forward and side)

Strength/Skill

Bench Press 3×5 @85%
–superset–
Ring push-ups 3×7

WOD

5 RFT
-5 Deadlifts (185/135/115)
-10 KB swings (55/35)
-15 Hollow Rocks
-5 Evil wheels

 

6/24

Strength/Skill

PVC Bouncy Bar OHS
2×10

 

Technique Work: Pull-up variations
-kipping
-butterfly

WOD

“”Josh””
For Time
21 Overhead Squats (95/65/45)
42 Pull-Ups
15 Overhead Squats (95/65/45)
30 Pull-Ups
9 Overhead Squats (95/65/45)
18 Pull-Ups

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