Blake

Monday July 1st

                                                   Blake stretching out the groin


Warm up

Skill: Handstand holds or walks


Hero WOD
"Blake"

4 rounds
100 foot walking lunge with plate overhead
30 Box Jumps
20 Wall Balls
10 Handstand Push ups

"Blake"

Skill- handstand walks or handstand holds

Max holds or walks

4 rounds of:

"Blake"

100 foot overhead plate lunges

(Length of mat and back)

30 box jumps 24/20"

20 wall balls 20/14

10 handstand push-ups 

OPEN GYM

 Come in from 12-2 and work on lifts,technique, and movements.

Do the Kip!

Saturday June 28th

"Do the Kip!" (Music video coming soon! ;)
Warm-up
3 X 250 meters Row

2 Rounds
1 min Hollow Rock L-rocks
1 min supermans


Skill work: Kipping Pull-ups

WOD

TABATA
8 rounds 20 secs on/10 secs rest

Strict Shoulder Press (75/55)
Jump and touch 6  in above
Squat cleans (75/55)

Upside down

Friday, June 28th


Upside Down

Snatch Complex
Power snatch, Hang snatch and Overhead squat  1 RM  (cant drop the bar inbetween)

Skill- Handstand pushups
3 HSPU's OTM for 6 min

For Time:
20 Handstand Push-ups
40 Front Squats
40 Front Rack Lunges

*Every min 10 Double Unders

Pineapples

Thursday June 27th

Warm up Dodgeball!

OTM for 5 mins: 5 reps light deadlift (95/75)

Find 5 RM Deadlift 5-5-5-5-5

WOD
3 rounds for time
15 min time cap

400 meter run holding dumbbells (35/25)
10 DB Deadlifts (same DB)
12 Thrusters

Get the cat out the bowl!

Wednesday June 26th

Power clean: 8-8-5-5-3-3-2-2-1-1

"Get the cat out the bowl!"
WOD

20 min AMRAP
8 Goblet Squats
12 DB Push Press
15 Sit-ups