Sunday, June 22 - Saturday, June 28

 Sam D. prepping for a set of back squats from the rack

Sam D. prepping for a set of back squats from the rack

Sunday, June 22 - No Class

 

Monday, June 23

Strength: Push Press

  • 5x5

WOD: TABATA

  • Row (calories)
  • Push Press (33/45)
  • Double Unders
  • KB Swings (35/55)
  • Walking Lunges

 

Tuesday, June 24

Strength: Back Squat

  • 5 Minute EMOM: 2 Reps @85% of 1 RM

WOD: For Time

  • 40 Front Squat (73/115)
  • 20 Hang Power Clean (73/115)
  • 40 Back Squat (73/115)

*5 Knees to Elbows every time you drop the barbell

 

Wednesday, June 25

WOD Part 1: 3 Sets

  • 2 Turkish Getups (each arm)
  • 10 Goblet Squats 
  • 20 KB Swings 

WOD Part 2: 7 Minute AMRAP

  • 14 Wall Balls (14/20)
  • 100 Meter Run

 

Thursday, June 26

Strength: Power Clean

  • Establish a 1 RM

WOD: 21-15-9 (compare to 2/13/14 and 11/22/13)

"Elizabeth"

  • Power Clean (93/135)
  • Ring Dips

 

Friday, June 27

Technique Work: Snatch Drills

4 Rounds for Time

  • 10 Thrusters (93/135)
  • 20 C2B Pull-Ups
  • 30 Double Unders 

 

Saturday, June 28

Skill Work: Rope Climbs, Pull-Ups, Muscle-Ups (Bar/Ring)

WOD: 3 Rounds for Time

"Michael"

  • 800 Meter Run
  • 50 Back Extensions
  • 50 Sit-Ups

 

Posted on June 22, 2014 .