6/14/16 WOD

STRENGTH- 7 Minute EMOM 

1-Push Press (+) 1-Push Jerk

METCON- Cindy – 20 Minute EMOM 

5 Pull Up

10 Push Up

15 Squat

6/13/16 – WOD

STRENGTH- 7 Minute EMOM

1-Snatch Pull

1-Snatch High Pull 

1-Power Snatch

METCON – Power Elizabeth 

21-15-9

Power Cleans (135/95)

Ring Dips

6/9/16 WOD

A1-5×1 Minute Handstand Hold

A2-5×30 Second L Sit

METCON: SQT – 3 Rounds

15 Power Snatch (95/65)

200 Yard Shuttle Run

6/7/16 WOD

STRENGTH 

5×5 False Grip Negative Ring Pull Up

METCON: Griff

800 Meter Run

400 Meter Run Backward

800 Meter Run

400 Meter Run Backward

6/6/16 – WOD

STRENGTH: 

7×1 Thruster

METCON: DT – 5 Rounds

12 Deadlift (155/105)

9 Hang Power Clean

6 Shoulder To Overhead

6/3/16 – WOD

A-5×4 Deadlift

B1-5×3 Bench Press

B2-5×10-15 GHD Sit Up

6/2/16 – WOD

3 Minute Row – 1 Minute Rest

1 Minute DB Hang Squat Clean 2 Thruster (35/25)

1 Minute Double Unders

1 Minute Burpees

1 Minute Rest

2 Minute DB Hang Squat Clean 2 Thruster

2 Minute Double Unders

2 Minute Burpees

2 Minute Rest

1 Minute DB Hang Squat Clean 2 Thruster

1 Minute Double Under

1 Minute Burpees

1 Minute Rest 

2 Minute Sit Ups

6/1/16 – WOD

STRENGTH 

5×4 Back Squat

METCON: 21-18-15-12-9-6-3

Power Snatch (75/55)

Toes 2 Bar

5/31/16 – WOD

7 Minute EMOM

2-Clean Pull (+) 1-Power Clean (+) 1-Squat Clean

METCON: 15 Minute AMRAP

10 Shoulder 2 Overhead (95/65)

10 Kettlebell Swing (53/35)

10 Goblet Lunge (53/35)

5/27/16 – WOD

7×1 Clean & Jerk

5×3 Clean Pull (5 Second Descend)

75 Toes To Bar AQAP