June 2017

Friday Surprise, show up and see the WOD. If you missed Thursday’s back squats, you can do  them today. If you are not coming Saturday, you can do Staci’s Birthday WOD today, The Fabulous 50. There will also be a conditioning WOD choice for Friday. 

If you missed the 1-arm seated KB press workout yesterday, complete it prior to starting the back squats. 10-10-10-max R&L, with the first three sets completed during the warmup. Back Squat, skill or strength Strength 5-5-5-5-5 to find new 5 rep max, or exceed most recent 5 rep back squat workout by 5-10 pounds. Skill

Strength: 1-arm seated KB press 10-10-10-max R&L Conditioning/Recovery: Row sprints, wall ball situps and lunging into 300m runs. Show up and see the numbers. AfterWOD: Monkey bars, max distance in 4 attempts, rest as needed between runs. Record total distance. Thursday Peek: Back squats, heavy. If you miss the presses Wednesday, you’ll do them Thursday

150 KB swings, 55M/40W, for time. 30 reps of double unders every time you break. We will have our usual scaling options for double unders. 

7 rounds for time of 7 – Hang power clean 95/65 7 – Front squat 7 – Push press 14 – Box jump with three 400 meter runs mixed in. * Jacked version, 115/85

Results:

Make-up/D’over Day We had some great WODs this week so here is your chance to do one that you missed, or redo one for a better score. If you did them all, it’s time for a rest day or a mobility & skills day.

Barbell backward lunges 5-5-5-5-5 right & left Begin with one warmup round with an empty bar, then perform five working sets, increasing weight as long as form allows.  Perform 15 second side planks, right and left, between each set of lunges. AfterWOD:  Max rounds+reps in 5 minutes of 7 wall ball dumpster shots (squat and