062617

STRENGTH

Power Snatch
3×2 @ 65%

Snatch Pull
3×3 @ 100%

WOD

AMRAP 15

60 Double Unders
30 Calorie Row
15 Overhead Squats 115/80

062317

STRENGTH

Snatch

2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
2×1 @ 90%

WOD

25 min TIME CAP

30 Cal row
30 Box Jump Overs 24/20
30 Power Snatch 75/55
30 Toes To Bar
30 Power Snatches 75/55
30 Box Jump Overs 24/20
30 Cal Row

062217

STRENGTH

1 REP Back SQUAT

WOD

6 RFT:

6 Front Rack Lunges 135/95
6 Power Cleans 135/95
20 Lateral Jumps Over Bar
200m Run

062117

STRENGTH

Clean and Jerk

2+1 @ 60%
2+1 @ 70%
2+1 @ 75%
1 @ 80 %
1 @ 85%
2×1 @ 90%

WOD

[RFT] – 1 Round For Time of:

– 30 Snatches @ 135 lbs / 95 lbs ( M / W )

062017

STRENGTH

3 Rep Power Clean (touch and go)

WOD

AMRAP 4:00:

400m Run (Row 500 meters)
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
400m Run,  (Row 500 meters)
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:
400m Run,  (Row 500 meters)
5 Burpees Over Bar
Max Power Cleans (185/135)

061917

STRENGTH

Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
3×1 @ 85%

WOD

6 Rounds

13 Thrusters 95/65
14 Pull Ups

061517

SKILL

Double Under Practice

if you are able to do them, try and get to 300 double unders with the least amount of burpees.

Each break in Double Unders is 5 burpees.

WOD

EMOMx20:

Odd: 15/12 Cal Row
Even:  6-10 HSPU

061417

STRENGTH

Clean & Jerk

1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95 + %

WOD – Nicole

[AMRAP]  As Many completed Rounds As Possible in 20 minutes of:

–  400 Meter Run
–  Max Rep Pull Ups (unbroken)

Keep track of your pull-ups on each round.
Your score is the total number of pull-ups during the WOD..

061317

STRENGTH

Front Squat

2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2×1 @ 90%

WOD

Conditioning

AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14)
27 Calorie Row

Rest 4:00

AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14)
21 Calorie Row

Rest 4:00

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs (20/14)
15 Calorie Row

061217

STRENGTH

Snatch
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-105%

WOD

AMRAP 18:

18/12 Calorie Row
15 Box Jump Overs (24/20)
12 TTB
9 DB/KB Front Squats (50/35) (53/35)