June, 2014

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Thursday, June 26th, 2014

June Skill: Rings

Rookies & All Stars :
Warm Up :
Paige Says

WOD :
7 Rounds
7 Hang Power Snatches
7 OH
7 Pull Ups

*Game* Schools out! 

Tuesday, June 24th, 2014

June Skill: Rings
Rookies & All Stars :
Warm Up : Bones / Paige Says

WOD :
AMRAP 6/12
7 Box Jumps
7 Ball Slams
7 Med ball sit ups

*Game*

Thursday, June 19th, 2014

June Skill: Rings

Rookies & All Stars:
Warm Up: Bones Says

WOD:
Deck of Cards!
Hearts: OH Lunges
Diamonds: Snatches
Spades: Push Ups
Clubs: Dips
Joker: Burpees

J, Q, K: 10 Rep’s
A: 11

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Tuesday, June 17th, 2014

June Skill: Rings

Rookies:

5 Turkish Get-ups
5 Ring Rows

WOD:

AMRAP 6

3 muscle ups
6 Star jumps
9 kbs

All Stars:

Bones/Paige Says

WOD:

AMRAP 14

1 muscle up sub 3x dips
7 deadlifts
4 push presses

Thursday, June 12th, 2014

June Skill: Rings

Rookies:

Outdoor Relay Races

WOD:

AMRAP 7

7 Ring Push Ups

7 Ring Pull Ups

All Stars:

Bones/Paige Says

WOD:

AMRAP 14

7 Ring Dips

7 Double Unders

7 Air Squats

Tuesday, June 10th, 2014

June Skill:  Rings

Rookies:
Warm Up :
Singles

WOD :
1-10 then 10-1

Burpees

OH lunges

*Game*

All Stars :
Warm Up :
Bones / Paige Says

WOD :

WOD :
1-10 then 10-1

Burpees

OH Weighted lunges (10/15)

Thursday, June 5th, 2014

June Skill:  Rings

Rookies:
Warm Up :
Run

WOD :
21-15-9
Deadlifts
Boz jumps

*Game*

All Stars :
Warm Up :
Bones / Paige Says

WOD :
21-15-9
Deadlifts (.5/bw)
Box jumps

Tuesday, June 3rd, 2014

June Skill:  Rings

Rookies:
Warm Up :
Sparkles Says

WOD :
AMRAP 5:
5 Ring Dips
5 Burpees

*Game*

All Stars :
Warm Up :
Bones / Paige Says

WOD :
EMOM 12
Ring dips
Pull ups
Burpees

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