Friday, 6/17/22

Strength

5×4 Back Squats

WOD

For Time:
1,000/900 Meter Row
50 Thrusters (45#/35#)
150 Double Unders
50 Thrusters (45#/35#)
1,000/900 Meter Row

Thursday, 6/16/22

Partner WOD

4 Rounds For Reps:
Partner 1:
15/12 Calorie Bike
Max Unbroken Toes to Bar
Partner2:
15/12 Calorie Bike
Max Unbroken Toes to Bar
Partner 1:
15/12 Calorie Bike
Max Unbroken Dumbbell Bench Press (50#/35#)’s
Partner 2:
15/12 Calorie Bike
Max Unbroken Dumbbell Bench Press (50#/35#)’s
*35 Minute Time Cap

Wednesday, 6/15/22

WOD

For Time:
21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)

200m Farmer’s Carry (50#/35#)

21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)

200m Farmer’s Carry (50#/35#)

21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)

Tuesday, 6/14/22

WOD

“Helen”
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull Ups

Monday, 6/13/22

Strength

5×4 Strict Press

WOD

On the 3:00 x 10 Rounds:

Odd Rounds:
500/450 Meter Row
Max Push Ups in Remaining Time

Even Rounds:
0.7/0.65 Mile Bike
Max Ab Mat Sit Ups in Remaining Time

Friday, 6/10/22

WOD

3 x 4 Minute AMRAP’s:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24”/20”)
*4 Minutes Rest Between Rounds

Round 1: (135#/95#)
Round 2: (115#/85#)
Round 3: (95#/65#)

Thursday, 6/9/22

WOD

For Time:
50-40-30-20-10
Ab Mat Sit Ups
Front Rack Reverse Lunges (45#/35#)
*100m Farmers Carry (50#/35#)’s After Each Round

Wednesday, 6/8/22

Strength

5×5 Overhead Squat

WOD

Every 4 Minutes Until 75 Reps Are Completed:
0.7/0.65 Mile Bike
15 Overhead Squats (75#/55#)
Max Power Snatches (75#/55#)
*20 Minute Time Cap

Tuesday, 6/7/22

WOD

For Time:
2,000/1,800 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,800 Meter Row

Monday, 6/6/22

Strength

5×5 Deadstop Deadlifts

WOD

15 Minute AMRAP:
1 Deadlift (225#/155#)
1 Burpee Pull Up
1 Dumbbell Thruster (50#/35#)’s
2 Deadlift (225#/155#)
2 Burpee Pull Up
2 Dumbbell Thrusters (50#/35#)’s
*Add 1 Rep Every Round