23 June- 30 June 2019

Posted on June 22, 2019

Monday, June 24

WOD: 6 Rounds for time

20 Med Ball Cleans 14/20

400 Meter Run

14 Walking over head Lunges 25/45

14 Alternating Dumbbell Snatch 35/50

*27 Minute Time Cap

 

Tuesday, June 25

WOD: 26 Minute Ladder

*300′ Bear Crawl buy in ( 6 Lengths of the Gym)

2,4,6,8…

Slamball Over the Shoulder 25/50

Double Unders

*10 Hollow Rocks after each round

 

Wednesday, June 26

WOD: 3 Rounds for Time

800 Meter Run

15 Kettlebell Dead lift 35/55

10 Burpee Pull-ups

14 Single Arm Kettlebell Thrusters (7 each arm) 35/55

20 Box Jumps (24/20 in)

  • 35 Minute Time Cap

 

Thursday, June 27

WOD: 5 Rounds for Time

20 Russian Twists 10/25

30 Air Squats

40 Sit-ups

10 Calorie Row

5 Battle Rope Slams

*27 Minute Time Cap

 

Friday, June 28

WOD: 6 rounds for time

16 Alternating Dumbbell  Snatch 35/50

20 Knee to Elbow

30 Double Unders

*30 Calorie Row Buy Out

*25 Minute Time Cap

 

Saturday, June 29

Partner WOD: Chipper

50 Burpee Box overs

100 Goblet Squats 35/53

100 Toes to Post

100 Back Extensions

800 Meter Run

100 Walking Lunges

50 Push-Ups

100 Wall Balls 14/20

*Teams can break up reps any way they choose; both partners need to complete 800 meter run at the same time.

*32 Minute Time Cap

 

 

 

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