Monday 6/24

STRENGTH:
Strict press

PARTNER WOD:
21*15*9*6*3*
Push Press (95/65)
Box Jumps (24/20)
*20 Partner Med Ball Sit-Ups
Only one partner works at a time, Partner A must finish the push press before Partner B does push press. Partner A must finish all the box jumps before Partner B does box jumps. Sit-Ups are done together. The goal is to go unbroken, scale the weight as needed.

Saturday 6/22

Partner WOD:
For Time:
Buy in;
500 m Run w/ Wall Ball (20/14) Partners switch every 125 m
then;
5 Rounds of:
30 Wall Balls (20/14)
30 Deadlifts (135/95)
30 Wall Ball Sit-Ups (20/14_
30 Power Cleans (135/95)
Cash Out;
500 m Run w/ Wall Ball (20/14) Partners switch every 125 m

Split reps evenly, one partner works while one partner rests except for sit ups ( done together ). Run together, partners switch carrying the wall ball every 125 m.

Friday 6/21

WOD:
For Time:
*70 Thrusters (95/65)
* Each time the athlete pauses or is not going unbroken, athlete must perform:
5 Pull-Ups
10 HRPU’s

Thursday 6/20

STRENGTH:
Review all Movements

WOD:
For Time:
30 Box Jumps (20/14)
30 Toes 2 Bar
30 KB Swings
30 Knees 2 Elbow
30 OH Plated Lunges (45/25)
30 Sit-Ups
30 Push Press (95/65)
30 Burpees
30 Bar Hops

Wednesday 6/19

STRENGTH:
Bench Press
D/Bell Curls

WOD:
12 Minute AMRAP:
8 Hang Squat Cleans (95/65)
6 Wall Balls (20/14)
4 Wall Walks
2 HSPU’s

Tuesday 6/18

STRENGTH:
EMOM
Squat Cleans
Bent Over Rows

WOD:
5 Rounds:
21 Air Squats
15 Burpees
9 Ring Dips
Run 150 m / 30 Double Unders

Monday 6/17

STRENGTH:
Bear Complex

WOD:
*7 Rounds:
7 Deadlifts (115/85)
7 Hang Cleans (115/85)
7 Front Squats (115/85)
7 Push Press (115/85)
7 Back Squats (115/85)
* REST 1 MINUTE after each round !!!!

Saturday 6/15

Partner WOD:
2 Rounds For Time:
100 Air Squats
20 Burpees
50 Partner Sit Ups (Together)
20 Burpees
50 OH Plated Lunges (45/25)
20 Burpees
50 KB Swings (53/35)
20 Burpees
50 m Bear Crawl (Together) to end of building, sprint back
SPLIT REPS EVENLY !!! Sit Ups and Bear Crawl done together

Thursday 6/13

STRENGTH:
EMOM
Front Squats
Rope Climb

PARTNER WOD:
22 Minute AMRAP:
RUN 250 m (Together)
22 Barbell Push Ups
22 Box Jumps (24/20)
16 Burpees
10 Pull Ups