WODs

Saturday – June 23, 2018

Coaches Choice
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Friday – June 22, 2018

Tabata Cals on Bike Back Squat 45/35 Strict Press 45/35 MB Sit ups 20/14 Perform each movement for 8 rds :20 on :10 off Rest :30 between each movement to annotate score
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Thursday – June 21, 2018

Power Snatch 3-3-3-3-3 Snatch Balance 2-2-2-2-2 Squat Snatch 1-1-1-1-1
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Wednesday – June 20, 2018

Cindy’s Aunt “Mindy” 20 RFT 2 Strict HSPU 4 Strict Pull-ups 6 Burpees 8 overhead jumping squats with PVC B: 20 RFT 2 HSPU 4 Pull-ups 6 Burpees 8 OHJAS C: 15 RFT 1 wall walk 4 Ring rows 6 Burpees 8 Air squats
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Tuesday – June 19, 2018

DT 5 Rounds 12 Deadlifts 155/105 9 Hang power Cleans 155/105 6 Push Jerks 155/105 B: Reduce weight C: Reduce weight and do 9-6-3 rep scheme
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Monday – June 18, 2018

Strength: 20 Min to establish Heavy 2 rep thruster 10 Min AMRAP 7 Single arm KB thruster 53/35 14 Cal Row 21 Double Unders For B reduce KB weight and athletes must do double under attempts (each attempt counts as rep) NO SINGLES C: Reduce KB weight, 12 Cal row and 50 single unders.
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Saturday – June 16, 2018

Coaches Choice
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Friday – June 15, 2018

Nasty Girls 3 RFT 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95 B: 50 Air Squats 7 Bar Muscle-ups or Burpee pull-ups 10 Hang power clean 115/85 C: 35 Air Squats 7 Ring rows 10 Hang power clean 75/55
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Thursday – June 14, 2018

Fight Gone Bad “Championship” 5 Rounds for reps Min 1 Wall Balls 20/14 Min 2 SDHP 75/55 Min 3 Box Jumps 20″ Min 4 Push Press 75/55 Min 5 Row for Cals Rest 1 Min Beginner athletes do 3 Rounds
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