Wednesday 7.12.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 8 1 round Rowling 10 Passthroughs 20ft duck walk “CONDITIONING” In teams of 2 “TAILPIPE” complete 6 rounds for time of: 250 m Row While partner performs Kettlebell Hold in the front rack 2 x 53/35

Tuesday 7.11.17

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“PRIMER” AMRAP 5 3 burpee pull ups 6 front squats 45/35 9 banded good mornings “STRENGTH” Every 2:00 for 12:00 Front squat 4 – 1 1/4 “CONDITIONING” AMRAP 10 10 Sumo Deadlift High-pulls (115/75) 10 Burpee Over Bar

Monday 7.10.17

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“PRIMER” AMRAP 6 20-40-60 shuttle 10 push ups 20 singles or 15 doubles “STRENGTH” 4 sets bench press x 5 :30 rest Barbell Curl x 15 @ X131 1:00 Rest + 3 sets 10 HSPU :30 rest 10 Strict Kips 1:00 rest “CONDITIONING” 5 rounds each for time – goal

Saturday 7.8.17

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Teams of 2. Trade reps. Run together. AMRAP 22 minutes 35 Thrusters (95/65) 35 Bar Facing Burpees 1 Lap around VA 35 Power Snatches (95/65) 35 C2B Pull-ups

Friday 7.7.17

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“PRIMER” In 7:00 1k Bike 20 Spiderman Crawl Steps 20 Toe Touch Jumping Jacks 20 Banded Good Mornings “STRENGTH” 3 Sets: 20 Dbl. KB OH Walking Lunge Steps REST 1:30 + 4 Sets: 8 Barbell RDL REST :30 15 GHDSU REST 1:00 “CONDITIONING” Performance/Fitness: For Time: 30-20-10 Calorie Row Box Jump Over (24/20) (20/16) KBS (53/35) Core: For Time: 25-15-5 …

Thursday 7.6.17

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“PRIMER” AMRAP 5 minutes 5 Push-ups 10 Air Squats 5 Banded Face Pulls 10 Sit-ups “STRENGTH” 4 Sets: 10 Box Seated DB Presses REST :30 10 Bent Over Landmine Rows REST 1:00 + 3 Sets: 12 Box Seated DB Lat Raises REST :30 15 Banded Push Downs @ X121 REST 1:00 “CONDITIONING” Performance/Fitness: AMRAP 7 minutes 400m Run – in …

Wednesday 7.5.17

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“PRIMER” AMRAP 7 minutes 60ft High Knees 60ft. Tail Kicks 7 Hang Power Cleans (45/35) 1 Round of Rowling “CONDITIONING” Teams of 2. Trade reps as needed. Performance/Fitness/Core: AMRAP 8 minutes Max Calorie Row REST 5:00 AMRAP 12 minutes 40/30 Calorie Bike 25 Hang Power Cleans (135/95) (115/75) (95/65)

Tuesday 7.4.17

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“PRIMER” In 6 minutes 20 Lunge Steps 20 Toe Touch Jumping Jacks 20 Half Burpees 20 Hanging Knee Raises Bottom of SQ hold in remaining time “CONDITIONING” The Don Performance/Fitness: 66 Deadlifts (110/80) 66 Box Jumps (24/20) 66 KBS (53/35) 66 K2E 66 Sit-ups 66 Pull-ups 66 Thrusters (55/40) 66 Wall Balls (20/14) 66 Burpees 66 Double Unders Performed either …

Monday 7.3.17

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“PRIMER” AMRAP 5 minutes 5 Goblet Squats 3/3 Goblet Reverse Lunge Steps 10 Russian KBS 40ft. Bear Crawl “STRENGTH” 4 Sets: 7 Front Squats @ 70% REST :30 10 Glute Ham Raises REST 1:00 + 3 Sets: 10 Strict Press REST :30 20 Landmine Windmills (10/10) REST :30 “CONDITIONING” Performance: 21-15-9 Power Cleans (135/95) HSPU Fitness: 21-15-9 Power Cleans (115/75) …

Wednesday 6.28.17

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“PRIMER” EMOM 6: O: 10/7 Calorie Bike + 7 V-Ups E: 10/7 Calorie Row + 7 Jumping Pull-ups “CONDITIONING” Teams of 2. Trade Rounds. Performance/Fitness: AMRAP 20 minutes 350/300m Row 15 KBS (53/35) 30 DU Core: AMRAP 20 minutes 300/250m Row 15 KBS (35/25) 60 Single Unders