W.O.D.

Friday 6/28

PARTNER WOD:
17 Minute Ascending Ladder (By 1’s):
Deadlifts (205/145)
Barbell Push Ups
KB Swings (53/35)

Only one partner works at a time. Both partners must complete the required amount of deadlifts before moving to barbell push ups. Must complete barbell push ups before moving to kb swings. Reps increase by 1 each round.

Thursday 6/27

STRENGTH:
Bench Press

PARTNER WOD:
16 Minute AMRAP:
6 Hang Snatches (95/65)
8 Back Squats
250 m Run (Together)

Partner A completes all hang snatches and back squats, then Partner B does a full round. Athletes run together. The goal is to not put the barbell down once you pick it up.

Wednesday 6/26

STRENGTH:
Back Squats

PARTNER WOD:
5 Rounds For Time:
20 Pull-Ups
30 Wall Balls (20/14)
30 Hang Cleans (95/65)
20 Burpees

Split reps evenly !!! One partner works while one partner rests !

Tuesday 6/25

STRENGTH:
EMOM
Hang Snatch
Goblet Squats

PARTNER WOD:
20 Minute AMRAP:
20 SDHP (95/65)
20 Floor Press (95/65)
Run 100 m (Together) and/or 25 Double Unders (Together)

Split reps evenly, only one partner works at a time. But partners must decide if they are doing double unders together or running together.

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