Sunday, June 14 - Saturday, June 20

Sunday, June 14 - No Class

 

Monday, June 15

WOD: For Time

Flight Simulator: 10-15-20-25-30-25-20-15-10

  • Wall Balls (14/20)

*Each set is to be done unbroken and if you drop the wall ball that set does not count. Rest as needed between sets.

Skill Work: Handstands/Handstand Walks

 

Tuesday, June 16

Strength: Hang Snatch

  • 5x2

WOD: 21 Minute EMOM

Minute 1

  • 175M Row

Minute 2

  • 10 Power Snatch (63/95)

Minute 3

  • 10 Weighted Box Step-Ups (20"/24")

 

Wednesday, June 17

Strength: Deadlift

  • 5x4

WOD: 5 Rounds for Time

  • 10 Deadlift (163/225)
  • 20 Double Unders
  • 30 Sit-Ups

 

Thursday, June 18

Strength: Thruster

  • Establish a 1 Rep Max (from rack)

WOD: Ladder for Time

3-6-9-12-9-6-3

  • Front Squat (103/155)
  • Bar-Facing Burpee

*Granite Games workout #1 will be performed at 7:00PM class

 

Friday, June 19

Strength: Push Press

  • 5x3

WOD: 3 Rounds for Time

"Helen"

  • 400M Run
  • 21 KB Swings (35/55)
  • 12 Pull-Ups

*15 Minute Time Cap

**Granite Games workout #1 can be made up at 5:30AM or 6:30AM class

 

Saturday. June 20

Skill: Skin the Cats

  • 3x8

WOD: TABATA

  • Row (calories)
  • Push-Ups
  • MB Cleans (14/20)
  • Push Press (33/45)
  • Box Jumps (20/24)
Posted on June 14, 2015 .