WEEK of WODS 6.22.20 - 6.27.20

MONDAY, JUNE 22nd

HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON

A.

10 rounds for time:

15 Wall Balls (20/14)

3 Power Snatch (155/105)

B.

3 sets:

10 Strict T2B

15/15 Bulgarian Split Squat

60 sec Handstand Hold

TUESDAY, JUNE 23rd

A.

7minute AMRAP:

3-6-9-12. . .

Chest to Bar

HSPU

Box Jump Overs (24/20)

@ 10:00

Heavy 3 Rep Back Squat

- 10 minutes -

B.

3 sets

3 turkish getups (each side)

15 Hip Extensions

20 Cossack squats

WEDNESDAY, JUNE 24th

HAPPY BIRTHDAY JOHN BAKER

A.

8 sets, each for time:

Every 4 minutes...

200m/175m row

5 Clean and Jerk (155/105)

10 Bar Facing Burpee

B.

3 sets

20 Single Arm Alt. DB Bench

20 DB Bent Over Rows

THURSDAY, JUNE 25th

HAPPY BIRTHDAY LINDSEY ESCUE, RYAN CLINARD, and GAVIN RICHARDSON

A.

5 Rounds

400m Run

50 Air Squats

B.

- 2min Couch stretch (each leg)

- 1 min Hamstring smash w/ bar on rig (each side)

- 1 min calf stretch (foot on wall - keep shoes on) (each side)

FRIDAY, JUNE 26th

HAPPY BIRTHDAY HEATHER BRINEGAR and LANNDON LINGERFELT

A. "KEV"

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts, 315 lb./205 lb., each

50 ft sandbag lunge, 50/35lb, each

9 bar muscle-ups, each

50 ft. partner barbell carry, 315 lb./205 lb.

Scale: 275/155lbs > 225/155lbs > 185/125lbs > 155/105lbs > 115/75lbs

Use jumping bar muscle ups or jumping pull-ups +dips ( jumping dips)

B.

3 sets

10 Cuban press

15/15 single leg glute bridge

10 goblet squats

SATURDAY, JUNE 27th

Teams of 2

100/80 cal. Ski erg

(OR 500m Row OR 400m Run)

50 D-ball cleans (150/100)

50’ Handstand Walk each

100 Push-ups

50’ Handstand Walk each

50 D-ball cleans

100/80 cal. Ski erg

Individual Option:

For Time:

50/40 cal. Ski erg

(OR 500m Row OR 400m Run)

15 D-ball cleans (150/100)

30 Bar Muscle ups

15 D-ball cleans

50/40 cal. Ski erg