Monday 6/6/16

Strength: Split Jerk

5@50%, 5@60%, 3@70% ,(4×6@75%)

WOD: “Karen” (12 min cap)

150 WBS for time (20/14)

Acessory: 2 x 1 min in each position

Side plank L

Side plank R

Plank

Friday 6/3/16

Strength: Weighted Pull ups

3×8 AHAP

WOD: 4 Rounds NFT – score each station for time, weight, or quality, recover as needed beween stations (40 min cap)

200m row sprint (record each time and try to improve)

Farmers carry to end of fence and back (53/35, adjust as needed)

X10 BB roll outs

Max handstand hold (record each time and try to improve)

Thursday 6/2/16

Strength: OH Squat

10@50%, 5@60%, 5@65@, (3×8@80%)

Ankle dorsiflexion mobilization between each warm up set

WOD: 10,9,8,7,6,5,4,3,2,1

Power Clean (75% BW for  men, 50% BW for women)

Box jumps  OR step ups (24/20 either version counts as Rx)