Friday chipper

wod:  for time 

20 min time cap  

100 double unders  

80 medball situps 20/14

60 medball step ups 24/20

40 burpees 

20 thrusters 135/95

with remaining time complete as many  

hand release push-ups  

As possible  

 

Thursday open gym 9-12

Thursday june 21,2018

wod: 

5 rounds  

every 5 mins perform in any order

5 ring muscleups  

10 squat cleans 185/135

10 ft handstand walk  

200 m run

 

- use this as an opportunity to work on hard things. Push the weight, make the MU mod hard, sprint, etc. 

use any left over time to rest

 

Wednesday

June 20,2018

lift: 

take 20 minutes and establish  

1 rep snatch or squat snatch

 

wod:  

3 rounds   - 15 min time cap

400 m run

12 chest to bar pull-ups  

12 oh lunge 95/65

 

post wod: 

20 rep squats  

sprints  

 

Tuesday

June 19,2018

 

wod: 

7 min amrap

3-6-9-12-15... 

deadlift 225/155

Dumbbell snatch 50/35

rest 3 minutes

 

7 min amrap

3-6-9-12-15... 

push press 135/95

Box jump 30/24

rest 3 min

 

7 min amrap

3-6-9-12-15... 

burpee over rower

Calorie row 

Monday

june 18,2018

lift: work on cycling touch and go

5x3 clean and jerk @95/65 emom for 5 min

Rest 1 min

5x3 clean and jerk @ 135/95 emom for 5 min

rest 1 min

5x3 clean and jerk @ 185/135 emom for 5 min

 

wod: 

10 min time cap

5 rounds for time

9 thrusters 95/65

30 double unders.  

 

post wod: 

20 rep back squat

sprints  

abs