Sunday, June 12 - Saturday, June 18

Sunday, June 12 - No Class

 

Monday, June 13

Strength: 10 Minute EMOM

Minute 1:

  • 5 Strict Pull-Ups

Minute 2: 

  • 30 second L-Sit (on box)

WOD: 3 Rounds for Time

"Helen" (compare to 6/19/15)

  • 400M Run
  • 21 KB Swings (55/70)
  • 12 Pull-Ups

*18 Minute Time Cap

 

Tuesday, June 14

Warm-Up: Rolling

  • 7 Frames

*Burpee penalty 

WOD: 16 Minute EMOM

Minute 1:

  • 5 Squat Clean (93/135)

Minute 2: 

  • 8 Bar-Facing Burpees

 

Wednesday, June 15

Strength: Push Press

  • 5x3

WOD Part 1: For Time

  • 30 Muscle-Ups

*15 minute time cap

WOD Part 2: For Time

  • 10 50 ft. Sled Push (25/45)

 

Thursday, June 16

WOD: EMOM for 3 Rounds for Time

"Fight Gone Bad" (compare to 11/18/15 & 1/29/15)

  • Wall Balls (14/20)
  • Sumo Deadlift High Pull (53/75)
  • Box Jumps (20/20)
  • Push Press (53/75)
  • Row (calories)

 

Friday, June 17

Strength: 10 Minute MOMO

Back Squat 

  • 3 Reps at 75% of 1 Rep Max

WOD: For Time

  • 21 Overhead Squat (63/95)
  • 400M Run
  • 15 Overhead Squat (63/95)
  • 600M Run
  • 9 Overhead Squat (63/95)
  • 800M Run

 

Saturday, June 18

WOD: TABATA

  • Double Unders
  • Sit-Ups
  • Shuttle Sprints
  • Back Extension
  • Row
  • Goblet Squats (35/55)
Posted on June 12, 2016 .