Jocilyn Yarnell

Monday 7/3/17

For Time Run 800m then 21-15-9 Dumbbell Thruster 50/35lbs (suggested) Calories GHD Sit Ups then Run 800m

Friday 6/29/17

A. 30 Toes to Bar for Time (5 minute cap)–Scaled is knee raises . . . B. 2 Rounds for Time 25/15 Calorie Bike or Row 25 Toes to Bar 25 Clean and Jerks 115/85

For TIME 60 calorie row 80 wall ball shots 100 double unders 40 calorie row 60 wall ball shots 80 double unders 20 calorie row 40 wall ball shots 60 double unders Wall Ball: Men– 20lbs-10ft Women – 14lbs-9ft —if … Continued

A. 6 Sets 1 Push Press+1 Push Jerk+1 Split Jerk . . . B. 27-21-15-9 Burpees to target—choose a pullup bar that is just out of reach to jump up and tap KBS 70/53

Tuesday 6/20

A. 10 min EMOM 1 Power Clean Begin at 50% and build 5-10lbs per set B. 4 Rounds for Time 8 Power Cleans 185/125 20 Calorie Row/bike/or 400m Run

Monday 6/19/17

A. 4 Sets (from the Rack) 2 Front Squats +1 Thrusters at 60% 1RM Front Squat . . B.Granite Games Qualifier WOD 3 . . 16 minute time cap 2 Rounds 12 OHS 95/65 12 ttb 2 Rounds 10 OHS … Continued

A. 5 Sets 3 Pause Back Squats at 70-80% 10 T’s between sets . . . B. For Time 30-20-10 Calories on the rower Thrusters 95/65 . . . C. Ask Rod about Filly’s Abs

Monday 6/12/17

A. E90s for 12 minutes 1 Hang Snatch at 80% 1RM snatch . . . B. For Time 100 Pushups 75 KBS 70/53 50 GHD Sit Ups 25 Bar Muscle Ups (Beginner) 2 Rounds 25 Pushups on knees 25 KBS … Continued

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