Teamwork!

WOD for June 11, 2018

Warm up
500m Row
15 PVC Squat Clean
15 5# Squat Clean
15 Empty Bar Squat Clean
5 Burpee

WOD
Teams of two:
Both run 1 Lap
50 Cal Row (Split as needed)
50 Simultaneous MedBall Front Squat and Burpee (alternate every rep)
50 Squat Clean (135/95/75/55) Split as needed
50 Cal Row
Both run 1 Lap

Amy!!!

WOD for June 6, 2018

Warm Up
Bike or Row
15 Air Squat
10 Push Up
15 Sit Up
10 KB Swing
15 Lunge
10 Burpee

WOD: Amy
For Time:
50 Air Squat
10 Burpee
40 Sit Up
10 Burpee
30 Lunge (Alternate Legs)
10 Burpee
20 KB Swing (53/35)
10 Burpee
10m Bear Crawl
10 Burpee
20 KB Swing
10 Burpee
30 Lunge
10 Burpee
40 Sit Up
10 Burpee
50 Air Squat

Bonus Strength WOD
Deadlift
6 – 70% 1RM
4 – 80%
2 – 90%
2 – 95%
5 – 65%
4 – 70%
4 – 80%
4 – 80%

Clean it up

WOD for June 4, 2018

Warm Up
3 Rounds:
200m straight Leg Row
200m Full body row
10 Air Squat
10 Front Squat (pvc)
2 Pull Up

WOD
20:00 EMOM
0-2:00
3 Hang Squat Clean
2:00-4:00
3 Strict/Weighted/Negative Pull Up
Etc

MetCon
Team of 4:
2x Max Calorie Bike Tabata
(20 Seconds on, 90 Seconds Rest)

This one is pretty complex

WOD for May 25, 2018

Warm Up
3 Rounds:
250m Row
15 Air Squat
15 Clean (5# PVC)

WOD #1
5# PVC Tabata:
Deadlift
Hang Power Clean
Power Clean
Vertical Jump

WOD #2
10:00 EMOM – Barbell Complex: 80% 1RM Clean
Deadlift->Hang Clean->Full Clean->Hang Clean

Strength Training
Work up to 1RM weight of WOD #2’s complex

Skills Practice
Pistols
Handstand Holds
Handstand Push Ups