WEEK of WOD's 6.21.21 - 6.26.21

MONDAY, JUNE 21st

A. 10 Rounds:

1 Rope Climb OR 1 Pegboard OR 3 Ring Muscle-ups

4 Handstand Push-ups

6 Alternating Dumbbell Snatches (70/50)

Target time: 12-14 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

10 Rounds:

1 Rope Climb (12ft) OR 1-2 Muscle-ups

3 Handstand Push-ups or *Difficult Pike Push-ups

6 Alternating Dumbbell Snatches (50/35)

Scaling Option 2 (Beginner)

10 Rounds:

5 Jumping Pull Ups

5 Push Ups

6 Alternating Dumbbell Snatches (light)

B. 3-4 Rounds for Quality:

10 DB Bench Press (heavy)

10 Goblet Squat (heavy)

50’ Sled Push (heavy)

TUESDAY, JUNE 22nd

A. In 15 minutes, complete...

5-5-3-3-1-1-1 Push Jerk

*perform 3 warm-up sets before starting the 7 working sets

*start working sets around 70% and make smaller jumps to 85-90%

B. Every 2:00 (8 sets)

12/10 Calorie Row

12 Burpees

Target time each set: 75-90 seconds

Time cap each set: 1:45

Scaling option 1 (Masters 45+)

Every 2:00 (8 sets)

12/10 Calorie Row

10 Burpees

Scaling Option 2 (Beginner)

Every 2:00 (8 sets)

45 seconds Max Calorie Row (12/10 cal. limit)

45 seconds Max Burpees (12 limit)

WEDNESDAY, JUNE 23rd

A. For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

Target time: 9-12 minutes

Time Cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

18 Dumbbell Thrusters (35s/25s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

Scaling Option 2 (Beginner)

For Time:

18 Wall Ball Thrusters (light)

300m Row

15 Wall Ball Thrusters

300m Row

12 Wall Ball Thrusters

300m Row

9 Wall Ball Thrusters

300m Row

6 Wall Ball Thrusters

300m Row

3 Wall Ball Thrusters

B. 3 Rounds:

20 - 30 Cal ERG Recovery Pace

30 Flutter Kicks (each leg)

8 Ab wheels or barbell rollouts

1 min plank hold

THURSDAY, JUNE 24th

A. AMRAP 16 minutes

Teams of 2 (1:1)

15/12 Standing Bike Erg or 15/12 Calorie Assault Bike

12 GHD’s

10 Box Jump Overs (24/20)

Target number of Rounds: 9+ (Total)

Minimum number Rounds before scaling: 7 Rounds (Total)

Scaling option 1 (Masters 45+)

Amrap 16 minutes

Teams of 2 (1:1)

12/10 Standing Bike Erg or 12/10 Calorie Assault Bike

10 GHD’s

8 Box Jump Overs (20)

Individual Option

Amrap 16 minutes

15/12 Standing Bike Erg or 15/12 Calorie Assault Bike

12 GHD’s

10 Box Jump Overs (24/20)

rest 90 seconds after each set -

B. ROMWOD session

FRIDAY, JUNE 25th

A. 0:00-4:00

30 Pullups

30 Back Squats (135/95)

-rest 2:00 -

6:00-10:00

20 Chest to Bar Pullups

20 Back Squats (185/125)

- Rest 2:00 -

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (225/155)

Target Time each set: sub 3 minutes

Time Cap each set: 3:45 minutes

Scaling option 1 (Masters 45+)

0:00-4:00

25 Pullups

30 Back Squats (115/75)

-rest 2:00 -

6:00-10:00

20 Chest to bar Pullups

20 Back Squats (165/115)

Rest 2:00 -

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (205/135)

Scaling Option 2 (Beginner)

0:00-4:00

30 Ring Rows

30 Dumbbell Squats (light)

-rest 2:00 -

6:00-10:00

20 Jumping Pull ups

20 Dumbbell Squats (moderate)

Rest 2:00 -

12:00-16:00

10 Burpee Pull Ups

10 Dumbbell Squats (mod/heavy)

B. 2 Rounds for Quality:

20 Devil's Press (35/25lbs)

100' Sandbag Lunge (50/35lbs)

SATURDAY, JUNE 26th

A. Snatch:

- Build to a heavy single in 15 mins

* rest 60 seconds between sets *

B. Clean & Jerk for load:

- Build to a heavy single in 15 minutes

* rest 60 seconds between sets *

C. Teams of 3 , 25 Minute Amrap

Partner 1: 400m Run

Partner 2: Amrap

5 Sandbag Cleans (150/100) or Power Cleans (205/135)

5 Burpee Box Get overs (48/42)

Partner 3: Rest

* Rotate when Partner finishes the 400m Run, Partner finishing run will go into the Amrap and start where the previous partner had finished. (Order: Run-Amrap- Rest - Repeat)

* Scored By total rounds completed

Target number of Rounds: 20 rounds + (total)

Minimum number Rounds before scaling: 16 rounds

Scaling option 1 (Masters 45+)

Teams of 3

25 Minute Amrap

Partner 1: 400m Run

Partner 2: Amrap

5 Sandbag Cleans (100/70) or Power Cleans (205/135)

5 Burpee Box Get overs (42/36)

Partner 3: Rest

Individual Option:

4 sets

4:00 Amrap

400m Run

Max Rounds

5 Sandbag Cleans (150/100) or Power Cleans (205/135)

5 Burpee Box Get overs (48/42)