Sunday, June 8 - Saturday, June 14

 Paul and one of his daughters, Elena, at Memorial Day "Murph"

Paul and one of his daughters, Elena, at Memorial Day "Murph"

Sunday, June 8 - No Class

 

Monday, June 9 

Strength: Back Squat

  • 5x3

WOD: Waterfall 

  • 5 Burpees
  • 10 Back Squat (103/155)
  • 15 KB Swings (35/55)
  • 20 Deadlift (103/155)
  • 25 Double Unders
  • 30 Lateral Bar Jumps 

 

Tuesday, June 10

trength: EMOM for 8 Minutes

  • 4 Cleans @ 50% of 1 RM

WOD: 14 minute AMRAP (compare to 3/21/14)

  • 60 Calorie Row
  • 50 TTB
  • 40 Wall Balls (14/20)
  • 30 Clean (93/135)
  • 20 Muscle-Ups

 

Wednesday, June 11

Skill Work: Rope Climbs, Skin the Cats, Muscle-Ups

WOD: 5 Rounds for Time

  • 150 Meter Row
  • 10 HSPU
  • 2 Rope Climbs

 

Thursday, June 12

Strength: Deadlift

  • Establish a 1 RM

WOD: 15 Minute AMRAP

  • 12 Power Snatch (63/95)
  • 12 Box Step-Ups
  • 12 Sumo Deadlift High Pull (63/95)
  • Back Extensions

 

Friday, June 13

Strength: Strict Press

  • Establish a 1 RM

WOD: 16 Minute Ladder

1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5...

  • Push Press (63/95)
  • Air Squat
  • Chest to Bar Pull-Ups

 

Saturday, June 14

WOD: For Time

  • 1 Mile Row 
  • 5 Minute AMRAP Burpee Jumping Muscle-Ups
  • 1 Mile Run

 

 

 

 

 

Posted on June 8, 2014 .