Strength
7X3 Deadlifts @ 70% – rest exactly 60 seconds.
WOD
3 rounds for time of:
20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups
Level 2: Assisted Pistols, Kipping Pull ups
Level 1: 20 Air squats, 15 Burpees, 10 Banded Pull ups
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The “Fan Conditioning” is officially ON!
Skill:
20 min Skill Session
Pick any movement and complete reps and progressions on an every minute on the min format. If you like you can split the session into two separate 10 Min sessions and work on 2 different movements.
Handstands, Handstand walks, Handstand Pushups, Muscle Ups, Pull Ups, Butterfly Pull Ups, Rope Climbs, Bar Muscle Ups, TRIPPLE UNDERS, Atlas Stones or Pistols.
WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Level 2: Same
Level 1: 3:1 Single Jumps (150, 120, 90, 60, 30)
Happy Birthday Coach Jessica!!
Strength
7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
WOD
3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#
Level 2: 14 banded or bar dips, Power Clean & Jerks 135/95#
Level 1: 14 Box dips or banded pull ups, Power Clean & Jerks 95/65# or less
Strength
5X3 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Save the date! Arrington Vineyards family friendly Pot luck! Saturday, June 15th.
WOD
For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Level 2: 30 Double Unders, 20 HSPU (scaled with mat/plates under head), 20 K2E, 30DU’s, 15 HSPU, 15 K2E, 30 DU’s, 10 HSPU, 10 K2E
Level 1: 90 Single Jumps, 20 Push ups, 20 K2C, 90 Single Jumps, 15 Push ups, 15 K2C, 90 Single Jumps, 10 Push ups, 10 K2C
Reeves clan making a delicious decision to help fund Josie and Jessica’s trip to regionals!
Strength
7X1 Hang Snatch – heaviest possible, rest 60 sec.
WOD
4 rounds for total working time of:
15 Hang Power Snatches 75/55#
10 Strict Ring Pull-ups (rings touch chest at finish of pull)
15 Burpees
*Rest 1:00 after each round.
Level 2:
10 kipping pull-ups
Level 1:
3 Rounds: 15 OHS 65/45#, 10 Banded Pull ups, 15 Burpees
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