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WEEK of WOD's 6.19.17 - 6.24.17

MONDAY, JUNE 19th

A. Four sets of:

Deadlift x 5 reps @ 75-80%

Pigeon stretch between sets

B. RETEST (4.10.17)

Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, JUNE 20th

A. Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2111

L-Sit x 45-60 seconds (accumulated)

B. In teams of two, with only one partner working at a time, partners alternate to complete 5 rounds each of:

5 Man-Makers (55/35 lb)

Burpee + PC + Thruster

C. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

5 Renegade Rows

10 Dumbbell Thrusters

100 Meter Run

WEDNESDAY, JUNE 21st

A. Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build up from 70-90% each set

B. Four rounds for time of:

10 Hang Squat Snatches (115/75 lbs)

20 Box Jump-Overs (24″/20″)

THURSDAY, JUNE 22nd

A. Four sets of: (Complete in 10 minutes)

Dumbbell Shoulder Press x 6 reps @ 2011

Barbell Good Mornings x 6 reps @ 3011

Increase weight each set

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Presses (95/65 lbs)

10 Pull-Ups

Rest 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (32/24 kg)

15 Hand-Release Push-Ups

C. 2 Rounds NOT for time: (< 10 minutes)

1 minute Row, Bike, or Jog easy

15-20 V-Ups

15-20 GHD Sit-up (go to parallel if you have not done this more than 5 times) or Abmat Sit-up

FRIDAY, JUNE 23rd

A. Ten rounds for time with Partner:

AMRAP Cal Row while partner completes...

3 Squat Clean and Jerks (225/145 lbs)

*Complete 10 Rounds EACH

B. Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Face-Down Chinese Plank x 60 seconds

SATURDAY, JUNE 24th

A. For time:

Run 800 Meters

immediately followed by…

Three rounds of:

4 Muscle-Ups (or 8 Ring Dips)

8 Strict Handstand Push-Ups (or L-Seated DB Presses)

16 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

immediately followed by…

Three rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800 Meters