WORKOUT OF THE DAY
June 25

Strength:
15 min to establish a 1RM Hang Power Clean

Conditioning:
20 minute EMOM:
Evens: 3 Hang Power Clean @ 80% of 1RM
Odds: 15 Box Jumps (24/20#)

June 24

Strength:
Floor Press: 5, 5, 5, 5, 5

Conditioning: 
15 minute running clock:
Min 0-5 : AMRAP Cindy
Min 6-10: AMRAP 400m run + 25 T2B
Min 11-15: AMRAP Cindy

Open 13.1

Skill:
Snatch Balance

Conditioning:
17 minute AMRAP:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

June 21

WOD:
20 min AMRAP:
7 Burpee Pull-ups
10 KB Swings (32/24kg)
15 Back Squats (135/95#)

Buy Out:
3 Rounds of Bear Complex

 

June 20

Strength/Skill:
T2B: 3 x Max Effort

Conditioning:
3RFT:
800m Run
50 DU
25 Russian Twists (45/25#)

June 19

Strength: 
Back Squat: 3-3-3-3 @ 70-80%

Conditioning:
20 minute EMOM:
Death By:
Wallballs (20/14#)
HR Push-ups

With a continuously running clock, perform 1 Wallball and 1 HR Push-up the first minute, 2 Wallballs + 2 HR Push-ups the second minute, 3 Wallballs + 3 HR Push-ups  on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score = Highest number of completed rounds.

June 18

Strength/Power:
Push Jerk: 2-2-2-2-2-2

Conditioning:
3 min, for max reps:
Clean & Jerks (155/105#)

3 min, for max reps:
Box Jumps (24/20″)

2 min rest, then:

2 min, for max reps:
Clean & Jerks (155/105#)

2 min, for max reps:
Box Jumps (24/20″)

June 17

Strength:
Romanian Deadlift: 3 x 10

GHD Sit-ups: 3 x 10

Conditioning:
10 min AMRAP:
15 Burpees
7 Deadlift (265/185#)
10 Hollow Rocks

Partner FRAN

Conditioning:
“Partner Fran”

In teams of two, complete for time:
42-30-18:
Thrusters (95/65#)
Pull-ups

Partners complete Thrusters before moving on to pull-ups. Only one partner works at a time. While Partner A works, Partner B must hold their barbell. BARBELLS MAY NEVER TOUCH THE  GROUND DURING THIS WORKOUT. Barbell may be held in any position (back rack, front rack, etc) so long as it does not touch the ground.

June 14

Skill Work:
15 minutes of open skill work. Use this time to perfect the things that you suck at.

Conditioning:
3 rounds for time of
20/14#  medicine ball cleans, 50 reps
Run 800 meters

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