Monthly Archives: June 2016

400m run
4 air squat
4 squat jump
4 inch worms
windmills
mobility

2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

PARTNER WOD
2 person teams
AMRAP - 20 Minute
400 meter run (together - out back in back)
40 K2B
40 Jumping Pull ups
40 Wall Balls 20/14, 14/10
40 ball slams 30/20, 20/10

300m/250m row
3rds
2 hrpu
4 superman
6 alternating v sit-ups

MOBILITY MOVEMENTS

41 = 3 set of 10 / 1 set of 11
60-70% of BW

Happy Birthday Coach Michelle!
4 rounds
10 calorie BIKE or Row (must do each 2x))
10 KB swings 36/26
10 HRPU
10 BOX JUMP or STEP UPS 24/20
1 rope climb or wall walk (must do each 2x)

Coach Michelle has to do 41 burpees - JOIN HER...??

400m run buy-in
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees

3 ROUNDS

30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15

2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat

1 ROUND
10 CALORIE BIKE or ROW

Foam Roll

200m run
then 3 rds
5 pvc pass thru
6 air squat
9 squat jump

1000 m ROW BUY IN

30 Power Snatches

rest 2 minutes

21- 15 - 9

Deadlift
Bar jump Over
Pull ups
when all 45 reps are complete RUN 400m