28min ALT EMOM:
1st min: 15/10 Cal Assault Bike
2nd min: 3 Power Snatch (155/105)
3rd min: 15/10 Calorie Row
4th min: 6 Burpee Box Over (24/20)
*Modify as Needed
*Work :15-:45 each min (Not an AMRAP)
6.18.18
Tempo Bench Press
6×3 (:03 Descent each rep)(Use 75% of 3RM for all sets)
For Time:
10min AMRAP:
5 Pull-ups
10 Air Squats
20 DU
6.15.18
Partner WOD:
18 min AMRAP:
50 T2B
30 Clean and Jerk (135/95)
40 T2B
20 Clean and Jerk (185/125)
30 T2B
10 Clean and Jerk (225/155)
20 T2B
AMRAP Clean and Jerk (275/175)
*Athletes may split work anyway
*Modify As Needed
6.13.18
5X8 Deadlift (70-75%)(1 weight for all sets)
8min Tabata:
Flutter Kicks
Arch Body Hold
6.12.18
12mins of MU/Pull-up Skillwork:
4RFT:
12 Push Press (115/85)
75 DU
8 Bar MU (Mod 12 C2B)
*20min Time Cap
*Modify as Needed
