June 9 – June 15

Posted on June 9, 2019

Monday, June 10

Strength:  Dead Lift

5-5-5-5-5  Build up to a Heavy Set of 5

 

WOD:  4 Rounds for for Time

3 Bar Muscle Ups

5 Shoulder to Overhead 115/83

1 Minutes Rest Drop Weights

4 Rounds for time

3 Bar Muscle ups

8 Shoulder to Overhead 95/63

*14 Minute Time Cap

 

Tuesday, June 11

Strength:  Strict Pull ups

5-5-5-5

4 working sets with weight

WOD: For time

50 Pull Ups (15 air squat penalty every time you come off the bar, if you are doing ring rows 15 air squat penalty every time you stop.)

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

*17 Minute Time Cap

 

Wednesday, June 12

Hero WOD: Hollyman

30 rounds for time of:

5 Wall Balls, 20/14 lbs 9’/10′

3 Handstand Push-ups

1 Power Clean, 225/155 lbs

*40 Minute Time Cap

 

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

Strength: Overhead Squat

7-5-3-2-2  Build up to a heavy set of 2

WOD: 13 Minute AMRAP

9 Thrusters

15 Box Jumps

20 Slam ball Over the Shoulder 30/40

 

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

 

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice