June 9 – June 15

Posted on June 9, 2019

Monday, June 10

27 Minute Ladder

2,4,6,8,…

Kettlebell Dead Lift

Ring Rows

Dumbbell Shoulder to overhead

*200 Meter Run After Each Round

 

Tuesday, June 11

28 Minute AMRAP

Buy in: 50 Alternating Hang Dumbbell Snatch 50/35 ( 200 meter run penalty every time you set down the Dumbbell)

5 Pull Ups

30 Second Plank

20 Air Squats

 

Wednesday, June 12

3 Rounds

1 Min AMRAP:  Wall Balls

1Min Rest

3 Min AMRAP: 12 Alternating Kettlebell Cleans, 25 Double Unders

1 Min Rest

5 Min AMRAP: 12 Alternating Plank Rows with Kettlebell, 15 Back Extensions, 15 Hallow Rocks

 

Thursday, June 13

WOD: 25 Minute EMOM

Min 1: 40 Seconds Battle Rope Drum Rolls

Min 2: 10/12 Cal Row

Min 3: 8 Burpee Box Overs

Min 4: 14 Alternating Plank Ups

Min 5: 12 Slam Balls 25/40

 

Friday, June 14

6 Rounds for time:

10 Dumbbell or Kettlebell Thrusters

15 Box Jumps

20 Slam ball Over the Shoulder

*22 Minute Time Cap

 

Saturday, June 15

WOD: 5 Rounds (Fight Gone Bad Style)

1 Minute: Push-Ups

1 Minute: Kettlebell Swings 55/35

1 Minute: Toes to Rig

1 Minute: Kettlebell SDLHP 55/35

1 Minute: Rest

 

 

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