6/25 -6/30 WOD

1. Bench 4 sets of 3 reps

2.

1) AMRAP4
7 Burpee DB DL
7 C2B
Rest 4:00

2) AMRAP4
7 PushPress 95/65#
7 BarFacingBurpee
Rest 4:00

3) AMRAP4
7 PowerClean 95/65#
21 DoubleUnder
Rest 4:00

Tue

1) EMOM8 x3 OHS

2) ForTime
50 WallBall 20/14#
15 KBS 24/16 kg
35 WallBall 20/14#
30 KBS 24/16 kg
20 WallBall 20/14#
45 KBS 24/16 kg

$$$ see board

Cool
Roll

wed

1.4×3 Squat

2) EMOM12
Min 1. 2 RopeClimb 15′
Min2. 8 Thruster 95/65#
Min 3. 12 PushUp
Min 4. Run 200m

Thur Happy Birthday Sam
WarmUp for #1 together
1) EMOM9 1 PowerSnatch + 1 Snatch @65-75% of 1RM Snatch
2. Annie
Roll
Fri
1. 4×3 deadlift
2.

50 BoxJump 24/20″
50 JumpingPullUp
50 KBS 16/12 kg
50 WalkingLunge
50 KneesToElbow
50 PushPress 45/35#
50 BackExtension
50 WallBall 20/14#
50 Burpee
50 DoubleUnder

Cool
RestWalk 200m
Roll

Sat.

In Teams of two
(warm up and scaling options = see board)

For time:

40 partner medball sit ups

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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6-22 & 6-23 WOD

Fri

Deadlift 4 x3

Amrap18

15 wallballs
15 box jump
16 lunges –>scale up add weight

 

Sat

1.Emom8 x3 push jerk

2.Team wod

200M run together then

each person performs

5 thrusters 105/75

5 burpee to plate

switch

 

 

6-18 & 6-19 WOD

Wed

1. 4×3 BackSquat
2. 2×8 Bent Over Row
3. For Time
150 Double Unders
10 DB snatches 53/35- each side
100 Double Unders
8 DB snatches -each side
75 Double Unders
6 DB snatches -each side
50 Double Unders
4  DB snatches-each side
25 Double Unders
2 DB snatches- each side

 

Tue.

EMOM10 :
Odd Minutes –Handstand Walk attempt Mod HSH 30 sec or 15
Even Minutes –5 Power Cleans
.

Amrap 18
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
15 Cal row

6-14 WOD


Amrap 12
In teams of 2


1. 250M row   (Partner A rows)
8 burpee to plate, 10 db snatch (Partner B)
->switch when partner A finishes 250M.

2. In teams of two, you go I go. (101 in teams of 2)
Time cap 15
20-18-16-14-12-10-8-6-4-2 wall balls
10-9-8-7-6-5-4-3-2-1 toe to bar

 

6-13 WOD

1. EMOM 10:

Even: BackSquat 5,

Odd: 30 Sec Superman

2.For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) 
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups