Wod Thursday 6/9/16

Class Warm Up

Run
10 Long jumps
10 KBS 
10 Air squats
Lunge and Twist 

Strength
Max Back Squat

WOD

7 min AMRAP
7 KBS (55/35)
7 Burpees
7 KB Lunges (55/35)

WOD Wed 6/8/16

Class Warm Up

Lunge Twist
10 Jump Squats
Leg Swings

Strength
Max Front Squat

WOD

8 min. AMRAP
3 Burpees
100m Farmers Carry (45/25 plate each hand )
3 BMU
6 TTB

WOD Tuesday 6/7/16

Class Warm Up

Knee Pull
Quad Pull
Run
5 Squat Cleans
5 Split Jerk
5 Push Jerk

Strength
Max Clean & Jerk

WOD

7 min AMRAP
100 Run
2 Clean & Jerk (185/135)

WOD Monday 6/6/16

Max Week
Class Warm Up

Snatch Deadlift
Down Finish
High Elbow
Turnover
OHS

Strength
Max Squat Snatch 30min

WOD

21/15/9
Burpees
Deadlift (225/155)

WOD Sat 6/4/16

Partner Wod

800 Run

Then:

3RFT

10 Clean & Jerks (135/95)

10 C2B

10 Burpees

Then 

1000 Row

WOD Friday 6/3/16

Class Warm Up

Knee Pull
Quad Pull
Run
Stone/Keg/Tire
Snatch
Push up

Strength
E2MOM x 10
1 Stone/Tire/keg
100 Run

WOD

6 min AMRAP
6 Snatch (95/65)
6 HSPU

WOD Thursday 6/2/16

Class Warm Up

Shoulder stretch
Hip Opener
5 Cal Row
10 Box Jumps 
Lunge and twist

Strength
EMOM x 10
5 OHS (65%)

WOD

5 Rounds
 1 min max Cal Row
1 min max Sit ups
1 min max Box Jumps
1 min Rest