6-16-18

10min AMRAP 25m swims during life guard break

350m total
14 rounds of 25m
Last 150 was in 50m increments.

6-15-18

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

This felt like a WOD in 90 degrees.

2. Strength
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

165

Failed 2x cuz hang. Hit on 3rd attempt.

3. Conditioning
5 Rounds:
3 Squat Snatch 155
50′ Handstand Walk

17:35

Best hs walking I've ever done.
Missed the snatch 4x.

4. Conditioning #2
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Handstand Push-Ups

3+5 hspu

6-14-18

Strict press
3x10
95

25min amrap
1min z1 airdyne
20 box jumps 24"
15 slamball 30#

R: 9+45 sec

6-12-18

1. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

200, 215, 200, 225, 200, 240

Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

R: 3+14 DL

All ub

6-10-18

Partner WOD
15min cap
3min amrap
Row 13 cals
10 wb 30#
10 t2b
10 partner DL 315

Every 3 minutes back on the row and add 5 reps to each round.

R1: 2+10 t2b
R2: 1+ 11 do
R3: 15 do
R4: 1 do
R5: 29 t2b