Sunday, June 15 - Saturday, June 21

 Karissa mid pull-up during Memorial Day "Murph"

Karissa mid pull-up during Memorial Day "Murph"

Sunday, June 15 - No Class

 

Monday, June 16

Strength: Clean

  • 5 x 2 

WOD Part 1: 8 MIN AMRAP

  • 12 Med Ball Cleans (14/20)
  • 10 Med Ball Sit-Ups (14/20)
  • 8 Wall Balls (14/20)

...2 Minute Break...

WOD Part 2: 8 MIN AMRAP

  • 8 KB Sumo Deadlift High Pulls (35/55)
  • 10 Goblet Squats (35/55)
  • 12 KB Swings (35/55)

 

Tuesday, June 17

Strength: Snatch

  • 5 x 2

WOD: 21-15-9 For Time

  • Power Snatch (73/115)
  • Bar-Facing Burpees

*50 Double Unders after each round

 

Wednesday, June 18 

Strength: Strict Pull-Ups

  • 30 reps 

WOD: 18 Minute EMOM

Even Minutes...

  • 5 Jumping Pull-Ups
  • 5 Push-Ups

Odd Minutes...

  • 5 Squat Jumps
  • 5 Sit-Ups 

 

Thursday, June 19

Strength: Push Jerk

  • 5 x 3 

WOD: 4 Rounds For Time

  • 20 Thrusters (63/95)
  • 400M Run

 

Friday, June 20

Strength: Deficit Handstand Push-Up

  • 4x8 

WOD: 20 Minute AMRAP

  • 8 Deadlift (163/225)
  • 10 Ring Dips
  • 12 Toes-To-Bar

 

Saturday, June 21

WOD: For Time

  • 100 Double Unders
  • 50 Burpees
  • 40 Power Cleans (63/95)
  • 30 HSPU
  • 20 Muscle-Ups
  • 30 HSPU
  • 40 Power Cleans (63/95)
  • 50 Burpees
  • 100 Double Unders

 

 

Posted on June 15, 2014 .