Nick Gecsy

Friday, June 23 2017

Matt

Matt

15 min to Build to a Heavy Complex of:
1 Deadlift
1 Squat Clean
1 Jerk

AMRAP in 5 Min
50 Double Unders
15 Push-Ups

Rest 5 Min

AMRAP in 5 Min
15/10 Cal Row
15 KBS (53/35)

Saturday, June 17th 2017

Renee & Lauren

Renee & Lauren

Partner WOD Saturday

5 Rounds For Time
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*Partners Run the 400m together
*Split Up the WB’s and BJ’s, Only 1 person works at a time

Thursday, June 15th 2017

Annette

Annette

Skill Work: Strict Pull-Ups
5×3 tempo strict pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

“CINDY”
AMRAP in 20 min
5 Pull-Ups
10 Push-Ups
15 Air Squats

Tuesday, June 13th 2017

Carlos

Carlos

Week 3: Back Squat
6×4@75% of 1RM
rest 2+ min between sets

EMOM for 12 min
Min 1:  40 sec Max Dips
Min 2:  40 sec Hollow Rock
Min 3:  40 sec Max Slam Balls
*repeat for 4 rounds