WOD:

20 min to est Snatch 1RM

then…

20 min to est C&J 1RM

Compare to 4May

X-tra:

Deficit HSPU work – 5 min.

Tricep mash – 2 min per arm

WOD:

“Sgt Slaughter”

3 Rounds of:

1 minute to complete:  100 yard sprint

(50 yards out and back)

2 minutes to complete:  200 yard sprint

(100 yards out and back)

3 minutes to complete:  300 yard sprint

(50 yards and back, 100 yards and back)

On the call of “”Go”” sprint to the 50 and back.
On the 1 minute mark sprint to the 100 and back.
On the 3 minute mark sprint to the 50 and back, 100 and back.  This concludes one full round.
On the 6 minute mark start the cycle over again with the 50 and back.
Complete three rounds, for 9 total sprints.
Both hand must touch the ground on the far side of every turn around line.
Record times for all nine intervals.

Xtra:

Heel cord mash – 3 min per

Pigeon pose x 2 min per leg

Oly wall stretch x 2 min per leg

pic courtesy of CrossFit Unwavering.

For those who missed my post on Facebook a few days ago, our friends at CrossFit Unwavering will be having a fundraiser WOD on 25 June.  Below are the details of this very important event or click on the pic to go to the Facebook event page. Would love to have a big Team Luke turn out…

Sabrina was recently diagnosed with Aplastic Anemia. This basically means that her body is not making enough/any blood cells to sustain her. This is due to her bone marrow not working properly. She has been getting blood transfusions and will need a bone marrow transplant.

This is of course very sad news and as a parent this kind of news completely tears you up. We want to come together and help support the Telon’s while they go through this hard time. This is going to be a huge financial strain on them and that should be the last thing they have to worry about at this time.

We are going to do a WOD on Saturday, June 25th for Sabrina. To come and do the WOD will be a minimum $20 donation, but if you can do more, every little bit extra helps! If you don’t want to workout but you want to come and hang out with a bunch of awesome people and make a donation, we would love to have you! WOD times will be starting at 8am and run every hour until noon. Please invite all your friends, family, and coworkers! More details will be released soon!!

S/S/S:

Overhead Squat w/3 Sec Pause @ Bottom

5X5

Compare to 9May

Time to see if you’ve been pushing hard on the cycle.  As you warmup, I would shoot to have your first set of 5 be the weight used in either the 2nd or 3rd set of five you performed back on 9May.

WOD:

15 Min AMRAP:

18 Thrusters 95/65

9 Box Jumps 24/20

200M run

Scaling Options:

Thrusters: 75/55

Box Jumps: 20/16

Run – 250M row

Extra:

Sit on floor with legs out straight

Use empty bar to mash quads – 3 min per leg

Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

WOD:

 12 Min AMRAP:

15 Ring Dips

30 Ab Mat Sit Ups

45 KBS (53/35)

Scaling Options:

Ring dips – stationary dips, or box dips

Ab Mat SU – crunches

KBS – 35/20

S/S/S:

Hi Hang Clean&Jerk

1-1-1-1-1

Increase Weight ea set

WOD:

EMOM for 14 Min

3 Front Squats @ 75% of last set of C&J weight*

5 Strict T2B

*bar comes from the ground on 1^st rep

Scaling Options:

Strict T2B – Strict K2E

X-tra:

Farmer carry 4 X 100M (50M down and back)(increase weight each set)

GHRs – 3 X 10 (use band if needed)

S/S/S:

Snatch Deadlift

10,9,8,7,6

Increase weight ea set

WOD:

5 K – Row/Run/Air Bike Combo:

Break distance up over the three movements however you like as long as you…

A)Hit 5 K

B) Use all three movements

X-tra:

Deficit HSPU work – 5 min.

Tricep mash – 2 min per arm

WOD:

10 Rounds For Time:

3 Power Cleans (165/115)

6 Chest2Bar Pull-Ups

9 Burpees

This could turn into a long WOD.  Smart money says pick a pace and stick with it each round.  Take maybe 3-5 seconds between rounds to take a few breaths before jumping back in.

Scaling Options:

PC – as needed

C2B – Chin Above pull-ups

X-tra:

5 x 2 Clean pulls

S/S/S:

Hi Hang Snatch

1-1-1-1-1

Increase Weight ea set

WOD:

For Time:

Cash in – 100 Double Unders

5 Rounds:

10 Snatch – 75/55

10 Clean – 75/55

10 Push Press – 75/55

10 OHS – 75/55

Scaling Options:

DUs – 200 Single unders

Bar weight – 64/45 or 55/35

X-tra:

Double under practice or triple under for those proficient in DUs.  – 10 minutes

Couch stretch – 3 min per leg

S/S/S:

OHS w/3 Sec Pause @ Bottom

1-1-1-1-1

Increase Weight ea set

So, looking for 5 heavy singles, but goal is to not miss a single one.  Should be heavier than what you did in 5X3

WOD:

EMOM for 12:

50 yd sprint*

5 push ups

8 alternating walking lunge

* sprint from the 0 to the 25 yd marker, then sprint back

Scaling Options:

Sprint – 75M row

Push ups – off a bench

Lunge – air squat

X-tra:

Reverse hypers – 4 x 15

Hanging (from pull up bar) L sit practice – 3 Max Effort attempts

S/S/S:

Clean & Jerk

2×2 @ 70

2X 2 @ 75%

WOD:

400M run Cash In

8 Rounds:

3 Deadlifts (315/225)

8 alternating Pistols)

400M run cash out

Scaling Options:

Running – 500M row

DL – 85% of 1RM

Pistols – use band

X-tra:

Handstand walk practice – 10 min