4 rounds for time:
-400m Run
-20 Wall balls (most challenging height and weight you can handle well)
Monday Jun 19th, 2017
June 19, 2017 / By j0ssy
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Friday Jun 16th, 2017
June 16, 2017 / By j0ssy
12 MINUTE DOUBLE AMRAP
Complete at Many Reps as Possible:
5 Minute AMRAP of:
-10 Power Snatches
-10 Box Jumps
Rest for 2 Minutes
5 Minute AMRAP of:
-10 Overhead Squats
-10 Box Jumps
Men: Open and Masters use 95lbs and 24 inch box. Masters+ use 85lbs and 20 inch box
Women: Open and Masters use 65lbs and 20 inch box. Masters+ use 55lbs and 16 inch box
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Thursday Jun 15th, 2017
June 15, 2017 / By j0ssy
3 rounds for time:
-40/30 Calorie airdyne
-40 DB walking lunges (front rack) (50/35)
-4 Rope climbs, 15 ft (8 rope rows)
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Wednesday Jun 14th, 2017
June 14, 2017 / By j0ssy
WOD:
5R (scale to 4 )
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds uphill sprint
**injured and can’t run? Use the air dyne for sprints
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Tuesday Jun 13th, 2017
June 13, 2017 / By j0ssy
Back squat
-10@70%
-8@75%
-6@80%
-4@85%.
Then
3R
With one arm do :
Db/kb snatch + ohs +sotts press + turkish get up
then other arm…
repeat the cycle for 3 reps (each arm)
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