Wednesday 8th June 2016

Double unders drills

2min double unders
Rest 2 min
2 min Double unders

Record score for each 2min

5 Rounds
500m Row
5 Burpees
10 Front Squats

Tuesday 7th June 2016

Strength
Muscle up or Pullup EMOM

For time
50 Step DB Overhead walking Lunge
100 Situps
100 Hips extensions
50 Steps Overhead walking lunge

Monday 6th June 2016

Squat Snatch EMOM 10 min

Back Squats 3 x 5 Reps at 75% of 1RM

For time:
Run 2.4km

Sunday 5th June 2016

Rest Day

Saturday June 4th 2016

Partner WOD

20 Min AMRAP
5 Synchronized Medball clean
10 Pullupsonlly ( one partner works at at time, other hangs)
15 Pushups (alternating)
Run 200m

Friday June 3rd 2016

Snatch 1-1-1
Clean & Jerk 1-1-1

Find current 1RM for each

For time:
50 Strict Pullups

Thursday 2nd June 2016

Front Squats
3 x 5

For Time:
Row 1K
21-15-9:
KBS, 32/24kg
OHS, 52.5/35kg