WOD’s for the week 6-20 to 6-24-16June 20, 2016
Big Thanks to the ten athletes who came out for team games this past Saturday. 3 Guests and late joiners Jeff and Brad saved the day. That was a fun one for me as well!
2 on, 2 off x 3 of each interval couplet.
A) Airdyne 60 seconds for max calories, Deadlift 60 Seconds for max reps @ 185/125.
B) Row 60 Seconds for max calories, Bench Press 60 seconds for max reps @ 115/75
C) 5m Shuttle Run 60 seconds for max reps, Snatch from the hang 60 seconds for Max reps @ 75/55.
10 Minutes of Kipping Swing Instruction OR 10 Mins to establish max number of unbroken sets of pullups. Men 7, Women 5. Fitness Athletes-Chin above. Competitors-Chest to bar.
10 Minutes Double Under Practice/Instruction OR Fitness Athletes- Annie 50-40-30-20-10 Doubles/Situps for time. Competitors- FLIGHT SIMULATOR 50-40-30-20-10 UNBROKEN doubles for time.
Strict Shoulder Press 10-8-6-4-2 for load. Go up in weight every set.
High Bar Back Squat 10-8-6-4-2 for load. Go up in weight every set.
Accessory work, to be determined.
Thursday– Olympic Lifting
10 Mins Tall Snatch for technique.
Then. 5 rounds for time of- 9 Snatch Grip Deadlifts, 3 Hang Power Snatches, 6 Overhead Squats @ Fitness athletes 95/65, Competitors 115/80.
Friday– Long Duration.
4 rounds of 40 KB Swings, 30 Wallballs, 20 Burpees, 10 Box Jumps 30/24. Rest 3 mins between rounds. Score is total time including the rest periods.