WEEK of WOD's 6.24.19 - 6.29.19

MONDAY, JUNE 24th

A. For time:

400m run

15 Clean & Jerks 135/95

3 Rope Climbs, 15 ft

400m run

12 Clean & Jerks

2 Rope Climbs

400m run

9 Clean & Jerks

1 Rope Climb

Goal Time: ~12min

Scale to: by Load, rope climb 12', rope climb prog, 200-300m run

B. 8 Rounds

Sit Up x 15

Front Plank on Elbows x 30 seconds

TUESDAY, JUNE 25th

A. 3 Rounds for time of:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

Goal Time: ~5min

Scale to: by Load, box pike pushups, floor pike pushups, seated db press

B. 3 Rounds

Pallof Press x 10 per side

1 Arm Farmer Carry x 100 ft per arm at heavy weight

Barbell Rollout x 10

Good Morning x 5 at moderate weight

WEDNESDAY, JUNE 26th

A. Complete the complex every 2 minutes, for 10 minutes (5 Rounds):

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squat

* build each set to today's heavy

B. For Time:

100 Burpees

* Start with a 100m Sprint, and Every 2 minutes, complete a 100m Sprint

Goal Time: ~12min

Scale to: 50-75burpees, 50m

C. 10 Minutes For Quality

Push up Plank Hold on Rings x 10 count

1 Arm Overhead Hold x 5 count per arm at heavy weight

Romanian Deadlift x 8 with 5 count pause at bottom of each rep. Go light and keep the bar close to your body

THURSDAY, JUNE 27th

A. In 10 minutes, complete 10 x 1

Split Jerk

2 sec pa (dip)+ 2 sec pa (catch)

*build each set to today's heavy

B. As many rounds as possible in 8 minutes,

50 Air Squat

15 Chest-to-Bar Pull-Up

-Rest 4 Min-

As many rounds as possible in 8 minutes,

50 Air Squat

20 Pull-Up

Rounds Goal: 3+ each set

Scale to: 25 Air Sq/15 Pullup, then 25 Air Sq/15 Barbell or Ring Row

C. 3 Rounds

Turkish Sit Up x 8 per arm at light weight

Sumo Stance Good Morning x 8 at light weight

Barbell Overhead Hold x 30 seconds at heavy weight

FRIDAY, JUNE 28th

A.

For Time, with a Partner:

60 Walking Planks (elbow-elbow-hand-hand)

50 Box Jump Overs

40 Man Makers (50/35lbs)

30 D-Ball Over Shoulder (150/100lbs)

Rest 5min, then...

For Time, with a Partner:

60 Hand Release Push-ups

50 Weighted Box Step Ups (50/35lbs)

40 Renegade Rows (50/35lbs)

30 D-Ball Clean (150/100lbs)

* just to top of shoulder

Scale to: 40/30/20/10 reps

C.

2 Rounds For Quality

Spiderman Crawl x 10 meters

Side Plank on Elbow x 30 seconds per side

Crab Walk x 10 meters

Table Top Hold x 30 seconds

Samson Walking Lunge x 30 meters

Pigeon Pose On a Box x 30 seconds per side

SATURDAY, JUNE 29th

NO OPEN GYM TODAY,ONLY 8AM CLASSS, KIDS COMPETITION AT BOX

A.

In teams of 2, complete together:

1 Mile Sled Push (45/25)

B.

For Time:

40/30 Cal. Assault Bike

300m D-Ball Carry (100/70lbs)

40/30 Cal. Assault Bike