Sunday, June 16 – Saturday, June 22

Posted on June 16, 2019 by Anna Follman

Sunday, June 16 – Rest Day

 

Monday, June 17 

Strength: Push Press

  • 5-5-5-5

WOD: For Time

“Annie” [with a twist]

50-40-30-20-10

  • Double Unders
  • Sit-Ups

*400M run between each round. Finish with 10 Double Unders & 10 Sit-Ups. 20 minute time cap.

 

Tuesday, June 18 

Strength: Front Squat

  • 2-2-2-2-2

WOD: 4 Rounds For Time

  • 5 Ring Muscle-Ups
  • 12 Overhead Lunge (73/115)
  • 12 Bar-Facing Burpees

*20 minute time cap. Modify 1 ring muscle up with 1 jumping RING muscle ups 2 ring row + 2 ring dips.

 

Wednesday, June 19 

Strength: DB Bench Press

  • 3 x 10

WOD Part 1: For Time

  • 1000M Row
  • 7 [Wo]Man Makers

WOD Part 2: For Time

  • 3000M Bike
  • 7 [Wo]Man Makers

*10 minutes allowed to complete DB bench, WOD part 1 and WOD part 2.

 

Thursday, June 20

Strength: 3 Rounds [for quality]

WOD: 18 Minute AMRAP

  • 600M Run
  • 30 Box Jump (20/24)
  • 15 Power Clean (93/135)

*Modify running with 600M row or 1500M Bike.

 

Friday, June 21 

Strength: Snatch Complex

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

  • Work up to heaviest set

WOD: For Time

20-15-10-15-20

  • Hang Snatch (63/95)
  • Wall Balls (14/20) (10’/10′)

*18 minute time cap.

 

Saturday, June 22 

Partner HERO WOD: 30 Minute AMRAP

“Jenkins” [abbreviated]

  • 50 Burpees
  • 400M Run
  • 50 KB Swings (35/55)
  • 400M Run
  • 50 Pull-Ups
  • 400M Run
  • 50 Push-Ups
  • 400M Run

*Split work with partner as needed, except for the run each partner runs together. Note, Jenkins is typically a 40 minute WOD, but for class time it is adjusted.

#WorkHardBeNice