Sunday, June 7 - Saturday, June 13

Dawn S. making her first mile of Murph look enjoyable...

Dawn S. making her first mile of Murph look enjoyable...

Sunday, June 7 - No Class

 

Monday, June 8

Strength: Strict Toes to Bar

  • 3x10

WOD: 21 Minute EMOM

Minute 1

  • 12 Alternating KB Ground to Overhead (35/55)

Minute 2

  • 175M Row

Minute 3

  • 12 Overhead Squats (63/95)

 

Tuesday, June 9

Strength: Clean

  • 5x2

WOD: 21-15-9 for Time

"Elizabeth" (compare to 12/16/14 & 6/26/14)

  • Power Clean (93/135)
  • Ring Dips

 

Wednesday, June 10

WOD: For Time

  • 800M Run
  • 50 Box Step-Ups (20"/24")
  • 50 Toes to Bar
  • 600M Run
  • 30 Box Step-Ups (20"/24")
  • 30 Toes to Bar
  • 400M Run
  • 20 Box Step-Ups
  • 20 Toes to Bar

 

Thursday, June 11

Strength: Back Squat

  • 5x3

WOD: 5 Rounds for Time

  • 2 Snatch (103/155)
  • 6 Handstand Push-Ups
  • 12 Burpees 

 

Friday, June 12

Strength: Strict Press

  • 5x2

Partner WOD: 22 Minute AMRAP

  • 50 Double Unders (each)
  • 40 Partner Wall Balls (14/20)
  • 30 Partner MB Sit-Ups (14/20)
  • 20 KB Swings (each)  (35/55) w/ MB Hold

 

Saturday, June 13

WOD: For Time

"Daniel"

  • 50 Pull-Ups
  • 400M Run
  • 21 Thrusters (63/95)
  • 800M Run
  • 21 Thrusters (63/95)
  • 400M Run
  • 50 Pull-Ups

*32 Minute Time Cap

Posted on June 7, 2015 .