WEEK of WOD's 6.3.19.- 6.8.19

MONDAY, JUNE 3rd

A. 3 Rounds for time of:

21 Deadlifts (185/135lbs)

7 Overhead Squats (185/135lbs)

*One barbell, no rack

Scale to: by LOAD

Goal Time: ~5min

B. 2 Rounds For Quality

Alternating Single Leg Deadlift x 12 at light weight

Romanian Deadlift x 12 at light weight

1 Arm Power Row x 12 per arm at light weight

Barbell Rollout x 12

Double Kettlebell Overhead Hold x 30 seconds at light weight

TUESDAY, JUNE 4th

A. 4 Rounds for time of:

21 Wallballs (20/14lbs)

18 Pull-ups

15 Kettlebell Swings (53/35lbs)

12 Handstand Push-ups

B. 5 Sets For Quality

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the right side

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the left side

WEDNESDAY, JUNE 5th

A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...

6 Clean and Jerk @ 70%

B. RETEST from 2.20.19

For Time:

30 Devil's Press Box Step Overs (50/35lbs)

Scale to: by Load

Goal Time: 5-10 minutes

C. Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.

1 Arm Overhead Carry x 60 meters 200 ft with a 1 Arm Thruster every 10 steps

Rest at least 1 minute between sets

THURSDAY, JUNE 6th

A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...

3 Power Snatch

2 Snatch Balance

1 Snatch

Add weight each round to barbell to finish at your heaviest load for today

B. 10 min AMRAP:

5 D-Ball Cleans (150/100lbs)

10 Hurdle-facing Burpees

15 Air Squats

C. 10 Minutes For Quality:

Push Up Shoulder Tap x 10 with 2 count hold at top of each rep

Thoracic Extension x 10 with 2 count hold at top of each rep

Table Top Hold x 30 seconds

FRIDAY, JUNE 7th

A. 2 Rounds for Time, with a partner:

100 Cal Assault Bike (2nd Round - Cal Row)

75 Overhead Walking Lunges (45/35lb plate)

50 Toes to Bar

25 DB Front Squats (55/35/lbs)

Scale to: 70-50-30-10 reps

Goal Time: ~ 25min

B. Complete 8 unbroken rounds. Rest as needed between rounds.

Bent Knee Hollow Body Hold x 10 seconds

Lemon Squeeze x 10

SATURDAY, JUNE 8th

Five rounds for time of:

40 Double-Unders

20 Push-Ups

10 Strict Pull-Ups