WOD 6-29

Friday

warmup/mobility = see board
A. 3 Sets
WeightedPullUp x 2-5 reps @31X0
Rest 15 sec
StrictPullUp x MaxReps(-1) @3010
Rest 2 min
B. AMRAP10
10 HR PushUp
20 KB Swing
Row||Run 200m
$$ HSH 3 x awhile

 

WOD 6-28

Thursday

warmup/mobility = see board
A. 5 Sets
Clean from blocks (bar at knee) x 1.1.1
Rest 30 sec
Dips x 3 reps (warmup for B)
Rest 2 min
B. 10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Weighted Dips (1/3 BWT)
PowerClean (75% 1RM)
$$ Strict Knee2Elbow 3 x alot

WOD 6-27

Wednesday (from OPT)

Warm up/mobility = see board
3 Sets
8 TnG PowerClean unbroken
Run 400 m @90%
Rest 2 min
+
3 Sets
8 Thrusters tough unbroken
Row 400 m @90%
Rest 2 min
+
AMRAP5
5 HSPU
5 COVP chin ups
15 lunges

$$$= see board

 

WOD 6-26

Tuesday

warm up/mobility = see board
A. 3 Sets
DB Press x 6-8 reps @20X1
Rest 2 min
B. 5 sets @ 90%:
30 sec amrap WallBall (20/14 lb)
Rest 30 sec
30 sec amrap BoxJump (20″)
Rest 30 sec
30 sec amrap PushPress (75/55 lb)
Rest 30 sec
30 sec amrap TireFlip
Rest 30 sec
$$ Ab Rollouts 3 x alot

 

WOD 6-25

Monday

warm up/ mobility = see board

  A. 4 Sets

       SplitSquat x 8-10 reps @3010

       Rest 30 sec

       Toe2Bar x MaxReps(-1)

       Rest 2 min

  B.    3 Rounds for time

        10 Ground to Overhead Anyhow (95/65 lb)

        200m Shuttle Sprint, 25m x 4

  $$ Accumulate 5 min in Paleo Chair

WOD 6-24

Sunday’s WOD

warmup / mobility = see board!

  In teams of 2, alternating movements:

 AMRAP20:

      7 FrontSquats

      14 Burpee

      Run 200m

  $$ Hold 45 sec each: Plank, Plank on elbows, Side Plank Right, Side Plank Left

ROLL

$$$$ tire flip

WOD 6-22

Friday

Warm up / Mobility = see board

A. Take 10 min to build to a heavy PowerClean2PushPress

B. 6 sets @ 100%:
PowerClean2PushPress x 4 reps TnG AHAP
Burpees x 6 reps AFAP
CTB x 8 reps AFAP

rest / walk 5 min

$$$ 1 min. X 5 plank holds  or  L-sit holds

WOD 6-20

Wednesday

warm up/mobility = see board

A. 3 Sets
BNSG PushJerk x 5 reps
Rest 2 min
B. For Time:
60 SitUps
50 DoubleUnders
40 Suitcase Deadlift (bars or dumbbells)
30 PushUps
20 KB SDHP
10 Burpee PullUps

ROLL

$$$ 3 X 25 toes to bar