Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Power Cleans (135/95) 100 T2B 50 Cleans (135/95) 75 Burpees over Bar 100 Calorie Row
WOD
June 21
Strength
Back Squat / Front Squat (Every other Min for 10 minutes)
Odd 6 Back Squats
Even 4 Front Squats
WOD
21-15-9
Power Clean 155/110
Wall Ball 20/14
Burpees
June 20
Strength:
5 x 4 Deadlift
WOD:
9 Min AMRAP
10 (alt) dumbbell cleans 50/30 (yes full cleans)
15 pull-ups
20 abmat sit ups
June 19
Foam Roll/Mobility
18 Minutes
Sled Drag, Push, pull
Farmer Carry Cinder Blocks or KB or DB
Log carry
Slosh Pipe work
Tire Flips
Rope Climbs
Landmine work
WOD
50-40-30-20-10 reps for time of:
Wall-ball shots, (20/14)
Box jumps, (24/20)
June 16
Foam Roll/Mobility
16 Minutes
4-8 Pass Throughs
4-8 Dips
4-8 Tire Flips
210’ Log Carry
210’ Cinder block farmer carry
Slosh Pipe work
WOD
3 Rds
400m run
20 Russian KB Swings (1.5/1)
10 Push Ups (elbow touch)
June 14
Strength: Snatch
WOD (10 min time CAP)
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 DU
June 13
HSPU & Rope Climbs WEAR LONG SOCKS
WOD
“FIGHT GONE BAD”
3 Rounds:
1:00 – Wallballs (20/14, both to a 10′ target)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Press (75/55)
1:00 – Row (calories)
1:00 – Rest
