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WEEK of WOD's 6.18.18 - 6.23.18

MONDAY, JUNE 18th

A. 15:00-25:00

Back Squat 531 Cycle Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 3 Wall Slides @ 4242 as active recovery between sets

B. 37:00-47:00

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

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

10 Handstand Push-Ups

Rounds Goal: 4-6+

Scale to: 20 DU (40SU)/ 12 DB Snatch/ 6 Pike Pushups

C. Coaches Choice

TUESDAY, JUNE 19th

A. 15:00-25:00

Press 531 Cycle Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 8 Kneeling Pelvic Tucks Ea side between sets

B. 30:00-54:00

Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (32/24 kg)

400 Meter Run

Goal Time per Round: < 6 minutes

Scale to: 15/10 Cals/ 20 WL/ 200-300m run

WEDNESDAY, JUNE 20th

A.

Every minute, on the minute, for 21 minutes:

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 4-6 Bar-Facing Burpees + 8-10 Sumo Stance Double KB DL

Minute 3 – 4-6 Bar-Facing Burpees + 8-10 Double KB Russian Swings

Immediately followed by…

Three rounds for time of:

15/10 Calories of Rowing

6 Bar-Facing Burpees

12 Sumo Double KB DL

6 Bar-Facing Burpees

12 Double KB Russian Swings

THURSDAY, JUNE 21st

A. 15:00-25:00

Deadlift 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 8 Reach, Roll, and Lifts on each arm as active recovery between sets

B. 30:00-55:00

4 Rounds for Time:

400 Meter Run

20 Wall Balls

10 Renegade Rows (50/35lbs)

20 MB GHD Sit-ups

30/20 Calories of Rowing

Time Cap: 25 minutes

Scale to: 200m/ 10 WB/ 5 RR/ 10 Situps/ 20 Cals

FRIDAY, JUNE 22nd

B. 30:00- 40:00

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges (95/65 lbs)

10 Pull-Ups

Rounds Goal: 6+

Scale to: 7 reps

C. Coaches Choice

SATURDAY, JUNE 23rd

A.

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Right Arm KB Presses/ 10 Left Arm KB Presses

Rest 5 minutes, and when the running clock reaches 20:00…

B.

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike

40 Push-Ups

20 Double KB Front Squats (53/35lbs)