19-23 Jun 2017 Work out of the Day

Going to try something new posting workout of the day for the whole week.  This way you can see what is coming up.  Remember you can always scale the exercises.

MONDAY  Strength/Skill  Floor Press (use 90% of max)
50% x 12 x 5 sets
Perform 12 Band Face Pulls after each set

WOD  15-12-9-12-15 reps for time. Perform double-unders x 2 for the amount of reps performed (30-24-18-24-30) after each set completed.
KB Swings
Toes to Bar
KB Swings
Toes to Bar
KB Swings
Toes to Bar
Rx: 55/35
R+: 70/45

TUESDAY  Strength/Skill  EMOTM for 10 minutes:
5-10 Ring Rows

WOD  3 rounds for time:
Row 500m
50 Wall Balls

WEDNESDAY  Strength/Skill  Snatch
65% x 3 x 6 sets

WOD  5 rounds for time:
20 Overhead Barbell Lunges (45)(33)
10 Burpees

THURSDAY Strength/Skill None today

WOD  6 rounds:
22 Bar Hops
20 200M Sprints
13 Cleans (135/93)
or
6 rounds:
22 Bar Hops
20 200M Sprints
13 Cleans (135/93)
6 Ring Dips

FRIDAY  Strength/Skill  Back Squat (use 90% of max)
60% x 10 x 5 sets

WOD  AMRAP in 10 minutes:
10 DB Shoulder to Overhead (40/30)
10 Pullups
R+: 50/35 and Chest to Bar Pullups