Jocilyn Yarnell

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

Regional WOD 1 For Time 1200m Run 12 rounds 4 Strict HSPU 8 C2B 12 Air Squats . . .if you have a weight vest, bring it. 25 minute time cap

Jack’s Request . . A. “DT” 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead . . –Rx Weight 155/105

A. 18 Minute AMRAP 200m Run 15 Box Jump Overs 12 Toes to Bar 9 Dumbbell Front Squats 50/35 . . . B. 3 Sets 1 100ft Farmers Carry (Heavy)+1 Forearm Roller C. 3 Sets 10 vups+45s Plank

Warm Up 3 Rounds 200m Run 10 Banded Monster Walks 10 Glute Bridges A. 4×3 back Squats at 70-80% (10 REVERSE FLIES BETWEEN SETS) B. 10 minute AMRAP 7 Deadlifts 275/185 14 Calorie Row 21 Wallballs C. 3 Sets 30s … Continued

A. 5 Rounds for Time 12 Hang Power Cleans 95/65 12 Thrusters 95/65 12 burpees to target . . . B. 4×5 Deadlifts –work up —no bounce; no belt; perfect form

A. 15 minutes to find 1RM Split Jerk from Rack B. For Time 21-18-15-12-9-6-3 Push Jerks 135/95 Calorie Row or Bike

A. For Time 40-30-20-10 Kettle bell Swings 53/35 GHD Sit ups (sub regular situps) . . . B. 50/30 cal Assault bike for Time

A. 4 Rounds for Times 10 Burpees 20 Sit ups 20 Air Squats 10 Burpees –Rest 2 minutes between Rounds –All Rounds should be performed as fast as possible . . . B. 3 Sets 10-20 Ring Dips OR Ring … Continued

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