23 June – 29 June 2019

Posted on June 22, 2019

Monday, June 24

Strength: Squat Clean 3-3-3-3-3

Build up to a heavy set 0f 3

WOD: 5 Rounds for time

4 Power Cleans 133/205

10 Pistol Squats

12 Alternating Dumbbell Snatch 35/50

*14 Minute Time Cap

 

Tuesday, June 25

Strength: Strict Press 8-6-4-2-2

Build up to heavy set of 2

WOD: 16 Minute Ladder

*Buy in: 50 Hollow Rocks

2,4,6,8…

Shoulder to Overhead 63/95

Double Unders

 

Wednesday, June 26

Hero WOD: “Bowen”

3 Rounds for Time

800 Meter Run

7 Dead Lift 183/275

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

Skill Work: Handstand push ups/ Handstand walks

WOD: 5 rounds for time

8 Power Snatch 63/95

12 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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