WEEK of WOD’s 6.15.20 - 6.20.20

MONDAY, JUNE 15th

HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS

A.

Every 3 minutes (10 sets):

200m Sprint

10 Burpee Box Jump Over

(24/20")

*2 Minute Cap each round

B.

Mobility:

-2min Roll feet out with lacrosse ball

-2min Couch stretch

TUESDAY, JUNE 16th

HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE

A.

10 minute AMRAP:

20/15 cal. Assault Bike

5 Squat Cleans (185/125)

- Rest 5:00 b/t sets -

@15:00

Heavy Single Front Squat

*10 minutes

WEDNESDAY, JUNE 17th

A.

TABATA Row (20 rounds)

:20 ON, :10 OFF

*Scored by total meters

@15:00

15 minute AMRAP:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

B.

3 sets:

20 Banded Pull Aparts

15 Hip Extensions

10 Sotts Press

THURSDAY, JUNE 18th

A.

5 Rounds for Time:

60 Double Unders

6 D-Ball Clean 150/100

100’ D-Ball Front Hold Carry (50 ft out/50 ft back)

B.

3 sets:

10 Pistols to a box

30 Sec Side Plank (L&R)

20 Alt. Hammer Curls

FRIDAY, JUNE 19th

HAPPY BIRTHDAY GRETCHEN CASSETTY

“HANSEN” HERO WOD

5 rounds for time of:

30 kettlebell swings (70/53lbs)

30 burpees

30 GHD sit-ups

Scaling...

This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option

4 rounds for time of:

30 kettlebell swings

30 burpees

30 GHD sit-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

4 rounds for time of:

20 kettlebell swings

20 burpees

SATURDAY, JUNE 20th

A.

For Time:

30-25-20-15-10*

Cal. Ski or Row

15-12-9-6-3

Toes to Bar

*(24-20-16-12-8 calories for women)

- 12 min Time Cap -

@18:00

1 Rep Max Power Snatch

(10 min cap)