WEEK of WOD's 6.1.20 - 6.6.20

MONDAY, JUNE 1st

HAPPY BIRTHDAY JESS HENDERSON

A.

2 Sets

3 rounds

24 Wall Balls (20/14)

12 T2B

6 Power Cleans (185/125)

Rest 5:00

B.

3 sets

30-60sec Handstand Hold

15/15 Single Leg Glute Bridge

30 Single Leg Banded Hamstring Curls (L&R)

TUESDAY, JUNE 2nd

A.

3 sets

8min Amrap

1000m/800m Row Buy In

- Into -

2-4-6-8-10. . .

DB Box Step Up

M- 50s/24’’

F-35s/20’’

Push Ups

2:00 b/t sets

B.

3 sets

30-60sec Plank (elbows)

15 Barbell Bent Over Rows

10 Banded Upright Row

2:00 b/t sets

WEDNESDAY, JUNE 3rd

A.

Every 3 mins (30 mins)

AMRAP 2:00

12 Bar Facing Burpees

Max Reps step back lunge 95/65

@35:00

For Time:

800m Run

B.

-2min Couch stretch (each leg)

-2min Barbell Hamstring/Calf smash (each leg)

THURSDAY, JUNE 4th

A.

5 sets (1:1)

24/18 Cal. Assault Bike

24 Alt. Hang DB Clean and Jerks (50/35)

72 Double Under

B.

3 sets

10-15 Deficit Push Ups (4in/2in)

20/20 Lawnmower DB Rows

FRIDAY, JUNE 5th

HERO WORKOUT DAY

HERO "Bull"

Two rounds for time of:

200 Double-unders

50 Overhead squat (135/95lbs)

50 Pull-ups

Run 1 mile

In memory of U.S. Marine Corps Capt. Brandon "Bull" Barrett.

* partner and split reps if desired

Scale: by LOAD!, 100 du/ 25 Pullups, jumping Pullups, ring rows/ BS + SP for OHS sub (25-25, 5’s at a time)/ 800m

Goal: Sub 45min

SATURDAY, JUNE 6th

HAPPY BIRTHDAY MICHAEL BERNUI JR

A.

For Time:

50 GHD’s

25 Squat Snatches (115/75)

Rest 5:00

50 GHD’s

25 Squat Clean Thruster (115/75)For some of that

B.

3 sets

10x 10 secs Barbell Squat (45/35)

* Slow and controlled down for 10 secs descent , 2 sec ascent.

15/15 Bulgarian Split Squat

20 Cossack Squat