WODs 6/17-6/22

Monday 6/17:

SKILL: Double Unders
10 minutes practicing

STRENGTH: Snatch
12 minutes to build up to a 1RM SQUAT snatch

METCON: “Thank You Virginia Beach”
AFAP (With a judge if possible)
800m Run
50 Deadlifts@225/155
800m Run
**Every time you drop the bar you must do 10 burpees immediately**

 

Tuesday 6/18:

SKILL: Double Unders
10 minutes practicing

SKILL: Kipping
10-15 minutes practicing

METCON:

6 min AMRAP (with a judge)
8 C2B/Regular Pull ups
16 HR Push Ups

 

Wednesday 6/19:

MOBILITY: Mobility
10-15 minutes on hips/shoulders (use posters)

TECHNIQUE: Clean & Jerk
12 minutes to build up to a 1RM SQUAT Clean & Jerk
*If your shoulders are really sore just do cleans*

CORE:
4xME L-sits
then
2x
30 GHD Sit ups
30 Good Mornings

 

Thursday 6/20:

SKILL: Kipping HSPUs
15 minutes practicing

METCON:
6 min AMRAP (with a judge)
4, 8, 12, 16… KB Swings@53/35
4/2, 4/2, 4/2, 4/2… HSPUs (4 for men/2 for women unless they can’t get low then do 4 too)

 

Friday 6/21:

METCON: “Double Trouble”
Teams of 2, Tabata style (20s work/10s rest)
1 – Calorie Row/Burpee
2 – Box Jump/Toe to Bar
3 – Double Under/Thruster@105/75
*In teams of 2. Each start at a station and do 4 tabatas at each exercise rotating. Then a minute rest and move on to the next station.*

 

Saturday 6/22:

WOD: NO Classes. Coach Gary will be competing in a Competition hosted by Intrepid Strength & Conditioning in Warwick, NY. Everyone should come out wearing their OSA gear!!

 

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