Thursday, 09 June 2016

Warm up:

Run 800 meters

WOD:

1st 30 Minutes:  

Establish 1RM Snatch

2nd 30 Minutes:

Death by Wall Ball

Wednesday, 08 June 2016

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225-lb. deadlifts

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155-lb. power cleans

One-legged squats

https://www.youtube.com/watch?v=MX7j-lJz1qs&feature=youtu.be

Tuesday, 07 June 2016

1st 30 Minutes:

Muscle-ups and/or muscle-up progressions.

Check out this video:  https://www.youtube.com/watch?v=nFGA9eG-JaA

2nd 30 Minutes:

5 Rounds for time of

20 Ring Rows

20 Burpees

Monday, 06 June 2016

“Isabel”

30 reps for time

Snatch (135/95)

Cash-out:  300 sit ups

Saturday, 04 June 2016

“Gator”

8 Rounds for Time:

5 Front Squat (185/115 lbs)

26 Ring Push-Ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.  He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Friday, 03 June 2016

Warm up:

Run 400 meters

WOD:

“Fran”

21-15-9 reps for time:

Thrusters (95/75 lbs)

Pull U

Thursday, 02 June 2016

Warm up:

Run 800 meters

WOD:

A.  AMRAP in 20 minutes:  Rope climb

B.  “Diane”

21-15-9 reps for time:

Deadlift (225/155 lbs)

HSPU