Saturday June 7

Warm Up:

1000 m Row

100 Sit Ups

WOD:

3 Rounds

400 m Run

30 Push Ups

40 Squats

Friday June 6

Warm Up:

2 Lengths Dragon Crawl

500 m Row

25 Strict Pull Ups

WOD:

FRIDAY 140606

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

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STAY ON THE HEELS! Tighten your butt and completely vertical! BRETT

Thursday June 5

Warm Up:

30 Toes to Bar

3 min Plank

Strength:

Swing Sally Up 

Overhead Squats (95/65)

WOD:

THURSDAY 140605

21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups

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Wednesday June 4

Warm Up:

20 1 Armed Push Ups

Tabata

Jump Squats

WOD:

WEDNESDAY 140604

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

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Tuesday June 3

Warm Up:

400 m Run

50 Push Ups

Strength:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

SUNDAY 140601

7 rounds for time of:
Row 250 meters
20 Rocky Sit ups

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Monday June 2

Warm Up:

500 m Row

Strength:

3 Rounds (Add weight each round untill very difficult)

10 Over Head Squats for weight

WOD:

MONDAY 140602

Randy

For time:
75-lb. power snatches, 75 reps

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Compare to 101222.