Sunday, June 18 - Saturday, June 24

Sunday, June 18 - Rest Day

 

Monday, June 19

Strength: 3 Sets of 3 Rounds (~10 minutes)

3 Rounds (without touching the floor)

  • 1 Tuck-Up
  • 1 V-Up
  • 1 Straddle Up (or another V-Up)
  • 10 sec. Hollow Hold

*Repeat this series 3x with approx. 1 minute rest between each effort.

WOD: 7 Rounds for Time

  • 5 cal. Row
  • 10 Hand-Release Push-Ups
  • 10 KB Sumo Deadlift High Pull (35/55)
  • 25 Double Unders

Strength Class - 6:30PM

  • Back Squat - Work to 1 Rep Max
  • Deadlift - Work to 1 Rep Max
  • Press - Work to 1 Rep Max

 

Tuesday, June 20

Hero WOD: 3 Rounds for Time

"Dae Han"

  • 800M Run with 25/45lb Plate
  • 3 Rope Climbs
  • 12 Thrusters (93/135)

*35 minute hard time cap. 

 

Wednesday, June 21

Partner WOD: AMRAP's

WOD #1: 12 Minute AMRAP for Total Rounds + Reps

  • 10 Jumping Pull-Ups
  • 5 Burpees

*Partner A completes 2 rounds while Partner B holds a plank. Then Partner B completes 2 rounds while Partner A holds a Plank. Continue in this order until time expires. 

WOD #2: 12 Minute AMRAP for Total Rounds + Reps

  • 15 KB Swings (35/55)
  • 10 PVC Sit-Ups 

*Partner A completes 2 rounds while Partner B rows. Then Partner B completes 2 rounds while Partner A rows. Continue in this order until time expires. 

Mobility: 10 Minutes

  • Banded shoulder work (on floor and/or rig)

Strength Class - 6:30PM

  • Front Squat - Work to 1 Rep Max
  • Bench Press - Work to 1 Rep Max
  • Weighted Pull-Up - Work to 1 Rep Max

 

Thursday, June 22

Strength: Deadlift

  • 5x4

WOD: For Time

  • 2,000M Row
  • 50 MB Over the (alternating) Shoulder Toss (14/20)

 

Friday, June 23

Strength: 12 Minute MOMO

Front Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: 10 Minute EMOM

Minute 1:

  • 12 Push Press (73/115)

Minute 2:

  • 12 Front Rack Lunges (73/115)

 

Saturday, June 24

WOD: 32 Minute MOMO

  • Row (cal)
  • Double Unders
  • Box Step Overs (20"/24")
  • Sit-Ups (round 1&3) Back Extensions (round 2&4)
Posted on June 18, 2017 .