Friday, June 17
Skill - OPEN (20 min to work on anything you want) Partner WOD - 20 Min AmRap 100M run 20 T2B 30 Box Jump Overs 24/20" 40 Air Squats ****Split reps....run together
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Thursday, June 16
SWOD - 10 min EMOM 60-70% of 1 RM Power Snatch HPS OHS Rest 5 Min WOD - 10 RFT (20 min) Rx 10 G2OS 35/25 5 HSPU 3 Ring Muscle Ups L2 10 G2OS 35/25 5 HSPU (1 mat) 3 Ring Pull-ups L1 10 G2OS 25/15 5 Mod HSPU 3 Pull-ups Wednesday, June 15 Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 20 Min EMOM Rx Min 1 - 5 Front Squats 135/95# Min 2 - 40 DU Min 3 - 20 Box Jumps 24/20" Min 4 - Rest L2 Min 1 - 5 Front Squats 115/75# Min 2 - 20 DU Min 3 - 15 Box Jumps 24/20" Min 4 - Rest L1 Min 1 - 5 Front Squats 85/45# Min 2 - 20 DU Progressions Min 3 - 10 Box Jumps 20/12" Min 4 - Rest Double-tap to edit.
Tuesday, June 14
WOD - For time 200m Farmer's carry 90/60# 30 HR Push-ups 10 Strict PU 20 Power Clean 135/95# 15 Cal row 15 Burpees 400m run 15 Burpees 15 Cal row 20 Power Clean 135/95# 10 Strict Pull-up 30 HR Push-up 200m Farmer's carry 90/60# Monday, June 13
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD - 3 RFT Rx 5 Deadlift 315/225 1 Rope Climb 10 Ring dips 1 Rope Climb 15 C2BPU L2 5 Deadlift 225/135 1/2 Rope Climb 10 Banded Ring dips orange/red 1/2 Rope Climb Pull-ups L1 5 Deadlift 135//75 1 Knotted Rope Climb or 3 10 Banded or Tricep dips 1 Knotted Rope Climb or 3 Pulls 15 Jump Pull-ups Friday, June 9
SWOD - 5 Min EMOM 5 Push Press (add 20# to Press 1RM) WOD - 12 MIN EMOM 15 GHDSU x 4 Rest 1 min 10 T2B x 4 Rest 1 min 5 Power Clean 185/135 x 4 Wednesday, June 9
WOD A - 7 Min AmRap 3 Squat Snatch 135/95 10 Wall Balls 20/14 ***REST 3 MIN WOD B - 7 Min AmRap 10 Cal Row 5 Burpee Over Rower ***REST 3 MIN WOD C - 7 Min AmRap 10 Tire Flip 100m run Wednesday, June 8
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - 3RFT 10 HSPU 20 Box Jumps 24/20" 30 DU 100m slam ball carry 35/25 Tuesday, June 7
WOD 800m run 11 Deadlift 315/225 11 burpees 11 Front Squats 225/135 11 Burpees 11 KBS 70/53 11 Burpees 11 G2OH 155/115 11 Burpees 11 HPC 155/115 11 Burpees 11 HPS 135/95 800m run Monday, June 6
Strength - Back Squats (Deload) 5@40% 5@50% 5@60% WOD - 15 Min AmRap 200m run 10 Strict Pull-ups 20 Wall Balls 20/14 |
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