Thursday, 6-19-14

2 heats for Murph: 8:30am & 10am. BBQ at 1:30. Monday 9am class only!!! Skill: Handstand/HSPU/HS Walk Practice Or Double Under Practice Wod: 20 Min EMOM Min 1: 8-10 Strict t2b Min 2: 5-10 Stone to Shoulder Min 3: 30′ Sled Push 150/100 Min 4: 12-15 Back Ext.

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5 For time: 50 wall-ball shots, 20/14-lb. ball 155/115-lb. clean, 30 reps 15 muscle-ups (3:1) The 4 Un-debatable Fundamentals of Training I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are…

25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95

Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…

Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*

PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75