Thursday, June 14
Skill - Max Height Box Jumps WOD A 6 Min AmRap 10/7 Cal Assault 20 KBS 53/35 Rest 3 Min WOD B 6 Min AmRap 10 KB Snatch (alt) 53/35# 30 Russian Twist Rest 3 Min WOD C 6 Min AmRap 10 Box Jump 24/20” 20 Goblet Squat 53/35#
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Wednesday, June 13
Strength - Deadlift 5 Min Setup/ WU 8MIN E2MOM X 4 Reps @ 80% 3 Min Transition Strength - Press 8 MIN E2MOM X 4 Reps @ 80% WOD - 12 Min EMOM Min 1 - 2 Rope Climb Min 2 - 50 DU Min 3 - Rest L2 - 1 RC, 35 DU L1 - 6 Pulls, 25 Progressions / 100 SU Tuesday, June 12
Hero WOD - ABBATE (For Time) 1 mile run 21 C&J 155/105 800m run 21 C&J 155/105 1 mile run Monday, June 11
Strength - Back Squat 5 Min Setup/ WU 8MIN E2MOM X 4 Reps @ 80% 3 Min Transition Strength - Bench Press 8 MIN E2MOM X 4 Reps @ 80% WOD - For Time (9 Min AmRap) 20 Pistols (alt) 14 C2BPU 8 HSPU L2 Plate Pistol, PU, 1 Mat L1 Mod Pistol, Barbell PU, Mod HSPU Friday, June 8
Partner Tabata x 8 (30:30) Cal Row Wall Ball 20/14 Cal Assault DU MB Sit-ups 20/14 ****alternate partner Thursday, June 7
HERO WOD - ROY (5RFT) 15 DL 225/155 20 Box Jump 24/20” 25 Pull-up Wednesday, June 6 Strength - Deadlift 5 Min Setup/ WU 8MIN E2MOM X 4 Reps @ 75% 3 Min Transition Strength - Press 8 MIN E2MOM X 4 Reps @ 75% WOD - 10 Min AmRap 10 Ring Pushup 50 DU 10 SDHP 115/75 Tuesday, June 5
Skill - Bar MU / Progressions WOD - 20 Min EMOM M1: 250/200m row M2: 12 KBS 53/35 M3: 12 T2B M4: 20 Thrusters 45/35 M5: Rest Monday, June 4
Strength - Back Squat 5 Min Setup/ WU 8MIN E2MOM X 4 Reps @ 75% 3 Min Transition Strength - Bench Press 8 MIN E2MOM X 4 Reps @ 75% WOD - For Time 12 HPC 12 Burpee Over Bar 135/95 9 PC 9 Burpee Over Bar 155/115 6 SC 6 Burpee Over Bar 185/145 |
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