6.16.16

hangry

Warm up:

coach picks

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Skill:

pistols

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WOD:

12 min AMRAP

10 Kettle Bell sntaches 53/35

8 pistols

6 C2B

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Cool down: 200 m walk

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Cash out: ME plank hold

6.9.16

makes you stronger

Warm up

coach picks

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Strength:

10 min EMOM

3 OHS squat 80% of 1 RM

immediately followed by 10 min EMOM of:

4 C2B or 2 bar muscle ups

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WOD:

3 R4T

25 KBS 53/35

20 ‘ handstand walk

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Cool down:

200 m walk

5.23.16 HELEN

let it grow

Warm up:

coach picks

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Mobility: roll out lats

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WOD:

“Helen”

3 rounds for time:

400 m run

21 KBS 53/35

12 pull ups

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Cool down: 

200 m walk 

5.19.16 1RM Sumo Deadlift

blood donor

Warm up:

Coach picks

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Strength: 1 RM Sumo Deadlift

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WOD:

Every 4 minutes for a total of 6 sets:

3 Sumo Deadlift 80-85% of 1 RM

15 KB swings 70/53

200 m sprint

Rest remainder of each 4 min cycle. Record time completed for each set. 

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Cool down: 

200 m walk