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WEEK of WOD's 6.11.18 - 6.18.18

MONDAY, JUNE 11th

A. 20:00-45:00

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs

Rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups

Rest 3:00

AMRAP 2 Minutes

Max Overhead Squats 95/65lbs

Rest 2:00

AMRAP 2 Minutes

Max Chest to Bar

Rest 2:00

AMRAP :90

Max Thrusters 95/65lbs

Rest :90

AMRAP :90

Max Pull Ups

B. 50:00-60:00

2-3 Sets of:

Jog 200m

15 Straight Leg Sit-Ups

15 Supermans

Banded Dist Lat Stretch on Rig 1min

TUESDAY, JUNE 12th

A. 15:00-27:00

Every 2 minutes, for 12 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4-5 reps @ 80%

*Set 6 – 5-6 reps @ 75%

B. 35:00-50:00

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

12 Toes to Bar

Goal Time: 12-17min

Scale to: 200-300m Runs/ 8 reps

C. 55:00-60:00

Hamstring Stretch on Pole

WEDNESDAY, JUNE 13th

A. 15:00-25:00

Five sets of:

Push Press x 4-5 reps

Rest 2 minutes

Build to today’s heavy 4-5 reps.

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

15 Burpees

50 ft Sled Push (90/45lbs)

9 DB Cleans (150/100lbs)

C. 50:00-60:00

2 Sets of:

10-15 Cals on Bike

10 Scorpions

Runners Stretch + Seated Hamstring

THURSDAY, JUNE 14th

A. 15:00-30:00

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Snatch (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B. 35:00-50:00

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Jerks (135/95 lbs)

20 Russian Kettlebell Swings (32/24 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

C. 55:00-60:00

1st Rib Lax Ball Pass Thrus

FRIDAY, JUNE 15th

A. 15:00-45:00

Every 5 minutes, for 30 minutes (6 sets) for times:

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

20 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Goal Time: < 4min

Scale to: 5/10/12/15

B. 50:00-60:00

2 Sets:

Hollow Rocks x 15

OH MB Sit Up Tosses with Partner x 20

Hollow Rocks x 10

Supernova Pec Roll x 1min

SATURDAY, JUNE 16th

A.

Three rounds for time of:

21 DB Walking Lunges (50/35lbs)

15 Strict Handstand Push-Ups

9 DB Thrusters (50/35lbs)

When the running clock reaches 15:00…

B.

For time:

1 Mile Run

1000 Meter Row

50 Calorie Assault Bike