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WEEK of WOD's 6.4.18 - 6.9.18

MONDAY, JUNE 4th

A. 12:00-24:00

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

Pause Front Squat x 2 rep @ 32X1

Build over the course of the 6 sets to today’s 2-RM Pause Front Squat.

B. 30:00-40:00

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

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders (60 SU)

Rounds Goal: 5+

Scale to: 3/6/9 reps + 15 DU or 30 SU

C. 45:00-50:00

Three sets of:

Sandbag Squats x 10 reps

Supine GHD Hold x 30-45 seconds

Rest 30 seconds - 1 minute

TUESDAY, JUNE 5th

A. 12:00-27:00

Take 15 minutes to build to today’s 1-RM Power Jerk

B. 32:00-50:00

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250/200 Meters

Squat Cleans (135/95 lbs)

Goal Reps: 7+

Scale to: 200m/150m

C. 55:00-60:00

Supernova Ball Glutes + Pretzel Stretch

WEDNESDAY, JUNE 6th

A. 15:00-30:00

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

B. 35:00-50:00

For time:

Run 800 Meters

30 Power Snatches (135/95 lbs)

Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.

Goal Time: 11-16 minutes

Scale to: 400-600m runs/ 20 PS reps

C. 55:00...

2-3 Sets of:

Ab-Wheel or Barbell Roll-Outs x 10 reps

Hollow Hold x 60 seconds

THURSDAY, JUNE 7th

A. 15:00- 20:00

Three rounds for time of:

15 Deadlifts (225/155 lbs)

50 Double-Unders (100 SU)

Rest until relatively recovered, and then…

Goal TIme: 3-6 minutes

Scale to: 10 DL/ 50 SU

B. 25:00- 40:00

Three sets of:

Single-Leg Deadlift x 8 reps each leg @ 4011

Barbell Glute Bridges x 8 reps @ 20X1

Side Plank x 45 seconds each side

C. 45:00-60:00

Three sets of:

Resistance Band Face Pulls x 12-15 reps @ 2011

Strict Supinated-Grip Pull-Ups x 6-10 reps

Single-Arm Dumbbell Row x 8 reps each @ 2111

FRIDAY, JUNE 8th

A. 15:00-45:00

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 12 Chest-to-Bar Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)

Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

B. 50:00-60:00

Two Sets of:

Bike 10-20 Cals at 40-50rpm

KB Russian Twists x 20 reps ea side

Double KB OH Reaching Sit-ups x 15 reps

KB Windmills x 10 reps eac side

SATURDAY, JUNE 9th

“Row-meo & Juliet”

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.