0647:

For Time:

  • 30 pull ups
  • 20 db squat clean thruster  40/30 (SAPP)
  • 10 Smurf Jacks Burpees
  • Run 1 mi
  • 10 Smurf Jack Burpees
  • 20 db thruster
  • 30 pull ups

GA: 15 Pull ups, 20 hang squat clean thruster, 10 burpees 1000 m run

0627:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee

STRENGTH: N/A

WOD: For time

  • Run 1 mi
  • 3 RDS 25 box jumps – 50 DU
  • Run 1 mi

GA: 1000 m run, 3 rds 15 box jumps, 40 SU 1000 m run

Thursday- Barbells for Barbarians!

0614:

WU: Foam roll 10 minutes to start WU. Shoulder, hip work 5 min

WOD: Recovery work

  • 3/6/ or 9 DHPU
  • 400 m run
  • DHPU
  • 350 m run
  • DHPU
  • 200 Run
  • DHPU
  • 100 m run
  • DHPU
  • 1 m run

GA: 3 or 6 pull ups, sub- 800m run for 1 mi

10 min: stretch

0610:

WU: 40 30 20 10 Abmat sit ups, DU
WOD: no clock
• Run 1 mi
• 50 squats
• 5×8 dive bomber push ups
• 20 30 40 or 50 pull ups
• Run 1 mi
STRETCH: 5-10 minutes. Get ready for Friday. Hydrate/Sleep!
GA: 21 18 15 12 abmat sit up/DU WOD: run 800m 40 squats, 5X5 HRPU, 20 pull ups, run 800 m

0604:

WU: 350 m run, 8 push ups, 10 m walking lunge X 3
WOD: 1 Rd
• Run 1 mi
• 50 kb swings or comp swings
• 40 HRPU
• 30 Pull ups
• Run 1 mi
Strength: Press 4X5 85%

0587:

WU: 10 m walking Quad stretch, 10 m walking Knee hug, 10 m broad jump burpee, wall squat 1 min X2
WOD: Pick one!
Wod 1:
• Run 1 mi
• Rest 2 min
• Run 1000
• Rest 1 min
• Run 800
• Rest 30 sec
• Run Zapo (6pm class run 1 mi)
Or Wod 2
• SLDL 4X5 @50%
• 5×8 ring rows
• 5×8 OHRL – (overhead reverse lunge)Perform from rack or ground? PVC to # choose load wisely.
• 4×10 chins