WEEK of WOD's 6.14.21 - 6.19.21

MONDAY, JUNE 14th

A. Find a 3-RM Back Squat for today!

* start around 55-65% and build to your heaviest set of 3 for today at FULL DEPTH

B. For Time:

400m Run

40 Wall Balls (20/14)

300m Run

35 Wall Balls (20/14)

200m Run

30 Wall Balls (20/14)

Target time: 9-12 minutes

Time cap: 15 minute

Scaling option 1 (Masters 45+)

For Time:

400m Run

35 Wall Balls (14/10)

300m Run

30 Wall Balls (14/10)

200m Run

25 Wall Balls (14/10)

Scaling Option 2 (Beginner)

For Time:

200m Run/Walk

20 Wall Balls (light)

200m Run/Walk

15 Wall Balls

200m Run/Walk

10 Wall Balls

C. Mobility Session:

2:00 Couch Stretch (Each Side)

10 Downward Dog to Upward Dog Transitions

TUESDAY, JUNE 15th

A. 10 rounds for time:

3 Clean and Jerks (135/95)

3 Bar Facing Burpees

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1 (Masters 45+)

10 rounds

3 Clean and Jerks (115/75)

3 Bar Facing Burpees

Scaling Option 2 (Beginner)

10 rounds

6 Alternating Dumbbell Clean and Jerks (light)

3 Up Downs

B. 3 rounds:

20 Alt Leg V-Ups

20 Sit Ups

20 Bicycle Kicks

1:00 Seal Stretch

1:00 Toe Touch Stretch

WEDNESDAY, JUNE 16th

A. Find a 3-RM Front Squat for today!

* start around 55-65% and build to your heaviest set of 3 for today at FULL DEPTH

B. 15min AMRAP

300m Row

20 GHD Sit-ups (OR 30 V Ups)

10 Strict Handstand Push-Ups

*Run counted at 3 reps: 100m = 1 rep

*33 reps per round

Target number of Rounds: 4-6 rounds

Minimum number Rounds before scaling: 3.5 rounds

Scaling option 1 (Masters 45+)

15min Amrap

300m Row

15 GHD Sit-ups

7 Handstand Push-Ups

Scaling Option 2 (Beginner)

15 min Amrap

200m Row

20 Sit-ups

10 Dumbbell Strict Press (light)

C. Mobility Session:

2:00 Pancake Stretch

2:00 Frog Stretch

THURSDAY, JUNE 17th

A. Every min (12 mins)

4 Strict Pull-Ups

8 Push-Ups

12 Air Squats

Target time per set: 35-45 seconds

Time cap per set: 50 seconds

Scaling option 1 (Masters 45+)

Every min (12 mins)

4 Pull-Ups

8 Push-Ups (off box)

12 Air Squats

Scaling Option 2 (Beginner)

Every min (12 mins)

4 Ring Rows

6 Box Push Ups

8 Air Squats (to med ball)

A. For 10-15 minutes, complete these waves...

Hang (mid thigh) x Snatch Waves :

3 @ 65% 1 RM Snatch

2 @ 70%

1 @ 75%

3 @ 70% 1 RM Snatch

2 @ 75%

1 @ 80%

- rest 60-90 seconds -

3 @ 75%

2 @ 80%

1 @ 85%

- rest 60-90 seconds -

1 @ 85%+

*you can go heavier if you feel good!

FRIDAY, JUNE 18th

4 rounds for time

16/12 Calorie Assault Bike

15 Toes To Bar

10 Dumbbell Thrusters (50s/35s)

40’ Front Rack Walking Lunge (50s/35s)

* Bike Erg Calories: 25/20

Target time: 14-16 minutes

Time cap: 18 minutes

Scaling option 1 (Masters 45+)

4 rounds for time

16/13 Calorie Assault Bike

10 Toes To Bar

10 Dumbbell Thrusters (35s/25s)

40’ Front Rack Walking Lunge (35s/25s)

Scaling Option 2 (Beginner)

4 rounds for time

200/150m Row

15 Sit Ups

10 Dumbbell Thrusters (light)

14 Alternating Box Step Ups

B. For Quality:

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)

4x8 B-stance Double Dumbbell Deadlift (Heavy)

4x6 Weighted Glute Ham Raise (Moderate)

SATURDAY, JUNE 19th

A. Teams of 2

200 Yard Sled Push (4x45s/3x45s)

50 Burpee Box Jump Overs (24/20)

100 Alternating Dumbbell Snatch (70/50)

50 Burpee Box Jump Overs (24/20)

200 Yard Sled Push (4x45s/3x45s)

Target time: 15-17 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

Teams of 2

200 Yard Sled Push (3x45s/2x45s)

50 Burpee Box Jump Overs (20/16)

100 Alternating Dumbbell Snatch (50/35)

50 Burpee Box Jump Overs (20/16)

200 Yard Sled Push (3x45s/2x45s)

Individual Option

100 Yard Sled Push (2x45s/1x45s)

20 Burpee Box Jump Overs (24/20)

40 Alternating Dumbbell Snatch (70/50)

20 Burpee Box Jump Overs (24/20)

100 Yard Sled Push (4x45s/3x45s)