6.22.17

For time:

75 Sit ups

1-10 Pull Up (Pull ups ascend by 1 each round)

20-2 Push Ups (Push ups descend by 2 each round)

75 Sit ups

*Coaches challenge strict pull ups and hand release push ups

Core

50 V-Ups

50 Flutter Kicks

50 Medball Twists

6.21.17

Front Squat

8×4 every 1:15

WOD

4 rounds

1 minute Clean and Jerk 135/95

20 seconds rest

1 minute of Rope Climbs

20 seconds rest

150 m sled pull 45/35

20 seconds rest

Record your 150m splits as well as two separate scores for your Clean and Jerk and Rope Climbs

6.20.17

Sprints

4x100m, 

2x200m, 

1x400m

3:1 rest on the 100’s and 2:1 on the 200’s

WOD

For time:

Buy in and out with a 3 minute Hollow Hold

*10 sit up penalty each time you break*

5 rounds

12/10 cal row

8 burpee box jumps 24/20

4 handstand push ups

*coaches challenge: 15/12 cal, 30/24, strict HSPU

Record time and amount of sit ups

6.16.17 “The Chief”

“The Chief”

Five 3-minute AMRAPs in 19 minutes

3 minute AMRAP

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

 

Then Rest 1 minute

Repeat 5 times

 

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.*

Accessory

10 rounds Not for time

Heavy Sled Push Down and Back 135/115

1 rope climb after each sled push