Monthly Archives: June 2015

7-1

Buy in(2rounds)
5-wall squats
10-push ups
20-jumping jacks

skill/strength(8min. E2mom)
5-strict or weighted pull ups

W.O.D(5min.AMRAP)
5-OHS(95/65)
100m-run
5-pull ups
then rest 2min.
another 5min.(AMRAP)
5-burpees
100m-run
5-ab wheels

cash out
1min.-bar hang
roll/stretch

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6-30

Buy in(2rounds)
10-swings
20-halos(10L+10R)
20-around the worlds(10L+10R)

W.O.D.(18min. Emom)
1st-1min-hollow holds
2nd-10 single leg dead lifts with a kettlebell  
3rd-1min. Bar touches

cash out
-rotator exercises
roll/stretch


Don’t forget your water😄 


6-29

Buy in(3rounds)
10-kang squats
20-jumping jacks

skill/strength(8min.E2mon)
8-barbell bent over rows

W.O.D.(8min. AMRAP)
10m-bear crawl forward
10m-bear crawl backwards
10-jump squats with the bar on your back

cash out
1min.-couch stretch on each leg
hammy stretch
roll/stretch


6-26

Buy in
5-1 bear complex

WOD: “Filthy 50″

For time:

-50 Box Jumps (24/20)

-50 Jumping Pull-ups,

-50 Kettlebell Swings (53/35)

-50 Walking Lunges

-50 Knees to Elbows,

-50 Push Press (45/30)

-50 Back Extensions,

-50 Wallball Shots (20/14)

-50 Burpees

-50 Double Unders

*Scaled version “Dirty 30″ is 30 reps of each exercise!

Cash out
200m-walk
roll/stretch


6-25

Buy in(2rounds)
10-single leg deadlifts(5L+5R)
10-swings
10-push presses(5L+5R)

W.O.D.(15min. Emom)
1st-2-wall walks
2nd-6-8 pull ups
3rd-15-T2W

cash out
400m-walk
hammy stretch
roll/stretch


6-24

Buy in(3rounds)
10-wall squats
20-halos 10L+10R

skill/strength (8min.E2mom)
5-OHS

W.O.D.(14min. AMRAP)
100m-run
10-box jumps 24/20

cash out
-rotator exercises
-roll/stretch