29 June – 4 July 2020

Posted on June 28, 2020

Monday, June 29

Strength:  Power Clean 5-5-3-3-3

WOD: 12 Minute AMRAP

12 Dead Lift 83/115

9 Hang Cleans 83/115

6 Shoulder to Overhead 83/115

 

Tuesday, June 30

WOD:  28 Minute EMOM

Minute 1: 12 Box Jumps 20/24

Minute 2: 8 Burpee Box Overs 20/24

Minute 3: 10/12 Calorie row or 8/10 Calorie Bike

Minute 4: 15 PVC Pipe Sit-Ups

 

Wednesday, July 1

Skill Work: Bar Muscle Ups

WOD: 5 Rounds For Time

5 Bar Muscle Ups

10 Back Squats 63/95

400 Meter Run

*22 Minute Time Cap

 

Thursday, July 2

1000 Meter Row For Time

500 Meter Row for Time

 

WOD:” Double Grace”

For Time

60 Clean and Jerks 93/135

 

Friday, July 3

Strength:  8-8-8-8 Pistol Squats (8 reps on each leg)

WOD: 11 Minute Ladder 2,4,6,8,10…

Walking Lunges

Back Extensions

 

Saturday, July 4

WOD: 7 Rounds

3 Minute AMRAP

9 Kettlebell Swings 35/55

12 Tuck-Ups

6 Push-Ups

1 Minute Rest

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