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19 Jun 2015

062015

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Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

18 Jun 2015

061915

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Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

17 Jun 2015

061815

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Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

16 Jun 2015

061715

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Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

15 Jun 2015

061615

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Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

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14 Jun 2015

061515

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Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

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13 Jun 2015

061415

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“Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

12 Jun 2015

061315

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Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m

11 Jun 2015

061215

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Strength/Skill: (BS2) Back Squat 10×2
warm up to 90-95% of your 1RM and perform 10 sets at that weight

Conditioning: AMRAP15
8 Pistols (alternate legs each rep)
10 Dips
12 Burpees

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10 Jun 2015

061115

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Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts


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