14 Jun “Elizabeth”

Warm-up: Gassers, then 2x: Mountain climbers PVC Pass throughs, Burgener warm up

Mobility: Roll achilles/calves, hip openers, banded sampson stretch, banded tricep stretch (catch)

Review: Clean, (Ring) Dips, & Snatch Balance

Strength: Snatch Balance 4-4-4-4 (Increasing weight scheme to no more than 50% 1 RM Snatch)

WOD: “Evil Elizabeth” 15-15-15

150lb Clean

Ring Dips

13 Jun

Warm up: 2x: High Knees, Side Shuffles, Walking Lunges, then Burgener warm up

Mobility: Roll then stretch hamstrings, PVC pass throughs, banded sampson stretch, banded tricep stretch

Review: Snatch High Pull

Strength: Snatch High Pull (65% of 1 RM) 5-5-5-5-5

WOD:

EMOM 10 – 3 OHS (135/95)

Rest 2 Min

Tabata – Ring rows (8 intervals)

**Each interval is 20 seconds work, 10 seconds rest**

12 Jun 13 “Daniel”

Warm up: 2x burpees, jumping squats, good mornings, twisted push-ups, ring rows

Mobility: Roll posterior chain, calf & achilles smash, hip openers, banded shoulder stretch, banded tricep stretch (catch)

Review: Thrusters

WOD: “Daniel”

50 Pull-ups

400M run

21 Thrusters (95lbs)

800M run

21 Thrusters (95lbs)

400M run

50 Pull-ups
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

11 Jun 13

Warm Up:Toe walks, bear crawl, inch-worm, twisted push-ups, V-ups

Mobility: Sampson/pigeon/hamstring/ hip stretches, banded shoulder stretch, roll out calves and achilles

Review: Floor Press, Wipers & New Skill: 1 1/4 Squat 

Strength: 1 1/4 Squat (60% of 1 RM of front squat) 5-5-5-5-5

WOD: 12 Min AMRAP

15 Double Unders

7 Floor Press (135/95)

10 Wipers

***Weight should be maintained above the athlete the entire time during floor press and wipers.  For those who do singles instead of double unders, add 8 burpees into each round***

10 Jun 13

Warm UP: 2x: Pass throughs, high knees, butt kicks, ring rows then Burgener warm up

Mobility: Samson/pigeon/hamstring/ hip stretches, banded shoulder stretch

Review: Hang Squat Cleans

Strength: Hang Squat Cleans (75% of 1 RM) 3-3-3-3

WOD: 21-15-9 

Deadlift (225/155)

C2B Pull-ups

Burpees

21 Deadlifts, 21 Chest to bar pull-ups, 21 burpees, 15 deadlifts, etc. Burpees done at deadlift station