WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10

  1. Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

2. For time:

50 Double unders

10 Overhead Squats

40 Wallballs

8 Hang Snatches

30 Double unders

6 Overhead squats

20 Wallballs

4 Hang Snatches

10 Double unders

2 Overhead squats

*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.

WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings

  1. Front squat: 3 x 4 @ 85%

2. Tabata intervals for these 4 movements

Score is lowest round per movement

1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of each rep )

2. Jumping lunges

3. Hand hops on and off of a 45 lb bumper plate – 1 hop on and off = 1 rep

4. Kettlebell jumps @ 2 / 1.5 pood