WORKOUT OF THE DAY – 6/18/17
Sunday, June 18th 2017 Closed – Hydrate
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Sunday, June 18th 2017 Closed – Hydrate
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Saturday, June 17th 2017 “1775” (Army Birthday WOD, Actual – 14 June 1775) AMRAP x 60 17 Power Cleans (135/95) (95/65) 75 Air Squats At the end of each round, unload the barbell and carry one plate (should be bar, but plate for safety) 200 meters, run 200 meters empty handed, run 200m with a
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Friday, June 16th 2017 1.Conditioning 3RFT 3 Strict Pull-ups 6 T2B 12 Deadlifts (225/155) 24 Sit-ups 48 Wallballs (20/14)
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Thursday, June 15th 2017 1.Conditioning For Time 1 Lap 10 Power Snatches (115/80#) 1 Lap 10 Squat Clean Thrusters (115/80#) 1 Lap 10 Power Snatches (115/80#) Rest 2:00 1 Lap 10 Power Snatches (115/80#) 1 Lap 10 Squat Clean Thrusers (115/80#) 1 Lap 10 Power Snatches (115/80#)
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Wednesday, June 14th 2017 1.Conditioning 5RFT 15 OHS (115/85) (95/65) 12 C2B/15 Pull-ups Directly into: 5RFT: 1 Lap 12 Ring Dips/18 Parallette Dips 2.Core Ab Trifecta
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Tuesday, June 13th 2017 1.Conditioning EMOM x 20 Min 1: 15 Sumo Deadlift High Pulls (75/55) Min 2: 15 Wallballs (20/14) Min 3: 15/12 Cal Bike Min 4: Practice HS Walking/Holding/Kick-up 2.Barbell Conditioning EMOM x 8 Odd: 4 Squat Snatches (185/135) (155/115) (135/95) Even: 7 Clean & Jerks (185/135) (155/115) (135/95)
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Monday, June 12th 2017 1.Conditioning EMOM x 18 Min 1: 18/15 Calorie Row Min 2: 15 Kipping HSPU Min 3: 50 DU 2.Core Uber Abs
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Sunday, June 11th 2017 Closed – Rest Day
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Saturday, June 10th 2017 1.Conditioning 3RFT (135/95) (95/75) 3 Power Snatches 5 OHS 7 Muscle-ups/10 C2B/14 Pull-ups Rest 3:00 3RFT 9 Power Cleans 12 Front Squats 15 HSPU
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Friday, June 9th 2017 1.Conditioning EMOM x 20 Min 1: 15 Wallballs (20/14) Min 2: 15 KB Swings (53/35) Min 3: 15 Box Jumps (24/20″) Min 4: 15 Push Press (95/65) Min 5: 15 Calorie Row 2.Core 3 Super Sets 20 Med Ball Sit-ups 20 Good Morning (you choose weight for both)
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