Wednesday 062916

go here SWoD: Novice: Every 2 min. for 10 min., 3 OHS @ 70% 3RM from 6/3 Advanced: 3RM OHS Workout of the Day: 21-15-9 SDHP 2/1.5 Burpee Goblet Squat 2/1.5 V-Ups Push-Ups Box Jumps 24/18 *200m Run before the 21, between rounds and after the 9. *25 min. Cap After Bash: […]

Tuesday 062816

enter SWoD: Novice: 3RM Power Snatch Advanced: 6×2 Power Snatch @ 85-90% 1RM Workout of the Day: 10, 8, 6, 4, 2 of… Thrusters DU’s *Use 70% 2 RM Thruster 6/23 *DU’s + a zero (10=100) After Bash: 3×10 Weighted Good Mornings 3×10 Bent Rows *moderate weight for perfect form SkinnyFit: […]

Saturday 062516

dildo s SWoD: Rest! Workout of the Day: 2 rounds, with a partner for total time and reps… P1: AMRAP of BB Floor Press 75/55 P2: Row 400m *switch -then- P1: AMRP of Russian KB Swings 1.5/1 P2: Run 400m *switch -then- P1: AMRAP of Power Clean 95/75 P2: 400 Singles *switch […]