Sunday, June 19 - Saturday, June 25

Sunday, June 19 - No Class

 

Monday, June 20

Strength: 10 Minute MOMO

Jerk

  • 2 Reps at 80% of 1 Rep Max

WOD: 18 Minute MOMO 

  • Burpees
  • 15 Hang Clean (63/95)
  • Rowing (calories)

 

Tuesday, June 21

Warm-Up: Squat Mobility

Skill Work: Pistols & Muscle-Ups

WOD: For Time

  • 22 Power Snatch (63/95)
  • 22 Pistols
  • 16 Power Snatch (63/95)
  • 16 Pistols
  • 10 Power Snatch (63/95)
  • 10 Pistols 

 

Wednesday, June 22

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: Buy-In + 8 Minute AMRAP

Buy-in

  • 100 Double Unders

Then....8 Minute AMRAP

Ladder of 1/2, 2/4, 3/6, 4/8, 5/10...

  • Shoulder to Overhead (83/115)
  • Toes to Bar

 

Thursday, June 23

Strength: 10 Minute EMOM

Minute 1:

  • 30 second Handstand Hold

Minute 2:

  • 30 second Arch Hold

WOD Part 1: Max Effort for Time

  • 1000M Row

WOD Part 2: Max Effort for Time

  • 1 Mile Run

*Rest to full recovery between Part 1 & Part 2

 

Friday, June 24

Strength: Deadlift

  • 5x4

WOD: 21-15-9 for Time

  • Chest to Bar
  • Push-Ups

*5 Deadlifts (183/275) between each round

 

Saturday, June 25

WOD: 50-40-30-20-10  Ladder for Time

"Morrison" (compare to 1/10/15)

  • Wall Balls (14/20)
  • Box Jumps (20/24)
  • KB Swings (35/55)

*40 minute (hard) time cap

Posted on June 19, 2016 .