Monthly Archives: June 2018

6/30/18
Saturday Partner WOD (for time)
1000m row
100 double unders
80 sit ups
60 med ball cleans (14/20)
1000m row
100 push ups
80 kettle bell swings (35/53)
60 box jumps (20/24)
1000m row
100 burpees
80 pull ups
60 goblet squats (35/53)
1000m row
100 double unders
80 sit ups
60 med ball cleans (14/20)

6/29/18
WOD (AMRAP 15)
50 Calorie Row
40 Barbell Burpees
30 Power Snatches (95/65)
20 Squat Cleans (135/95)
10 Bar Muscle ups

6/28/18
WOD (for time)
100 wall balls (20/14)(10′)
*Every minute on the minute including at 0:00, you must perform 5 burpees.

SHOULDER/SCAP SESSION

6/26/18
“Written in code”
WOD A (for time)
21-15-9
*50

REST

WOD B (AMRAP)
100
80
40
*20

6/25/18
Team WOD (AMRAP 25)
“Halfy”
Station 1:
1 round of “Cindy”
5 pullups
10 push ups
15 air squats

Station 2:
Max Calories on Assault bike

Station 3:
Rest

*switch after each round of Cindy is completed by a teammate
**stay in order of
Cindy -> Bike -> Rest
***score is total calories on bike AND total rounds complete of Cindy

6/22/18
WOD
“Fight Club”
3 Rounds, For Total Reps of:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

Coaching alllll classes tomorrow!!! 😊😊😊

…. it’ll hur…… be AWESOME!!!
💜 Coach R

6/20/18
WOD (for time)
“Heartbreak Kid”
3 Rounds of:
10 Front Squats (185/135)
20 Chest to Bar
50 Double Unders

6/19/18

WOD (AMRAPs)
AMRAP 4
3 Rounds of
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row

REST 4

AMRAP 4
2 Rounds of
12 Deadlifts (135/95)
9 Hang Pwr Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row

REST 4

AMRAP 4
1 Round of
12 Deadlifts (155/105)
9 Hang Pwr Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row

*score is 3 separate rounds of calories on rower

6/18/18
Strength
Back squat
Build to heavy triple

WOD (for time)
2 rounds of:
25 Ground to overhead (65/95)
25 Toes to bar