Sunday, June 15 – Saturday, June 21

Posted on June 15, 2014 by Anna Follman

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

• 4×8

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