WEEK of WOD's 6.10.19 - 6.15.19

MONDAY, JUNE 10th

A.

3 Rounds for Time:

5 Ring Muscle-Ups (5-10 Strict Pull-ups)

10 Squat Cleans (135/95lbs)

20 Box Jumps

Scale to: Banded Pullups/ FS/Box Steps

Goal Time: 7-12min

B.

Every Minute on the Minute (EMOM) for 10 minutes

Sit Up x 8

Front Plank on Elbows for the remainder of the minute

TUESDAY, JUNE 11th

A.

2 Rounds for Time:

18 Calorie Row

15 Thrusters (95/65lbs)

12 Chest to Bar Pull-ups

Scale to: by Load, Jumping Pull-ups

Goal Time: ~ 5min

B.

2 or 3 Rounds

Turkish Sit Up x 8 each arm at moderate weight

Kneeling Torso Row x 8 each arm at moderate weight

Barbell Rollout x 8

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

WEDNESDAY, JUNE 12th

A.

Every minute, for 7 minutes (7 sets):

2 Snatch Lift-Offs + Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

B.

4 Rounds for Time:

100ft Sled Push (BW)

400m Run

100ft Overhead Sandbag Carry (50/35lbs)

Scale to: 1/2 BW, 200m, DB OH

Goal Time: ~15min

C.

3 Rounds

Cat Camel x 5

Thoracic Rotation x 10

Alternating Bird Dog x 10

THURSDAY, JUNE 13th

A.

In 10 minutes, build up to a heavy 3-Position Power Clean

*Start at 60% of 1RM Power Clean

B.

10 min AMRAP:

2 Double KB Suitcase Deadlifts (70/53lbs)

2 Calorie Assault Bike

4 Double KB Suitcase Deadlifts (70/53lbs)

4 Calorie Assault Bike

6 Double KB Suitcase Deadlifts (70/53lbs)

Continue in this fashion until time is up

Scale to: by Load, use Ski Erg or Row

C.

Complete 2 or 3 Rounds:

Alternating Push Up Shoulder T x 10 with 2 count pause at the top of each rep

Side Plank plus Hip Abduction x 10 each leg with 2 count pause at the top of each rep

Push Up to Elbow Plank x 10

Standing Straight Leg Hold x 15 seconds per leg

FRIDAY, JUNE 14th

A.

Complete 5 Rounds for Time, with a partner:

2 x 200 Meter Wreckbag Run (one each)

2 x 200 Meter Run (one each)

40/30 Calorie Row (split as desired)

50 Wreckbag Lunges (50/35lbs)

Scale to: MB Walk 100m

SATURDAY, JUNE 15th

A.

Complete as many rounds and reps as possible in 15 minutes of:

500/400 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike

20 Push-Ups

2 Rope Climbs