Sunday, June 18 – Saturday, June 24

Posted on June 18, 2017 by Anna Follman

Sunday, June 18 – Rest Day

 

Monday, June 19

Strength: 3 Sets of 3 Rounds (~10 minutes)

3 Rounds (without touching the floor)

• 1 Tuck-Up
• 1 V-Up
• 1 Straddle Up (or another V-Up)
• 10 sec. Hollow Hold

*Repeat this series 3x with approx. 1 minute rest between each effort.

WOD: 7 Rounds for Time

• 5 cal. Row or Bike
• 10 Hand-Release Push-Ups
• 10 KB Sumo Deadlift High Pull (35/55)
• 25 Double Unders

 

Tuesday, June 20

Hero WOD: 3 Rounds for Time

“Dae Han”

• 800M Run with 25/45lb Plate
• 3 Rope Climbs
• 12 Thrusters (93/135)

*35 minute hard time cap.

Strength Class – 7:30PM

• Back Squat – Work to 1 Rep Max
• Deadlift – Work to 1 Rep Max
• Press – Work to 1 Rep Max

 

Wednesday, June 21

Partner WOD: AMRAP’s

WOD #1: 12 Minute AMRAP for Total Rounds + Reps

• 10 Jumping Pull-Ups
• 5 Burpees

*Partner A completes 2 rounds while Partner B holds a plank. Then Partner B completes 2 rounds while Partner A holds a Plank. Continue in this order until time expires.

WOD #2: 12 Minute AMRAP for Total Rounds + Reps

• 15 KB Swings (35/55)
• 10 PVC Sit-Ups

*Partner A completes 2 rounds while Partner B rows. Then Partner B completes 2 rounds while Partner A rows. Continue in this order until time expires.

Mobility: 10 Minutes

• Banded shoulder work (on floor and/or rig)

 

Thursday, June 22

Strength: Deadlift

• 5×4

WOD: For Time

• 2,000M Row
• 50 MB Over the (alternating) Shoulder Toss (14/20)

Strength Class – 7:30PM

• Front Squat – Work to 1 Rep Max
• Bench Press – Work to 1 Rep Max
• Weighted Pull-Up – Work to 1 Rep Max

 

Friday, June 23

Strength: 12 Minute MOMO

Front Squat

• 3 Reps at 75% of 1 Rep Max

WOD: 10 Minute EMOM

Minute 1:

• 12 Push Press (73/115)

Minute 2:

• 12 Front Rack Lunges (73/115)

 

Saturday, June 24

WOD: 32 Minute MOMO

• Bike (cal)
• Double Unders
• Box Step Overs (20″/24″)
• Sit-Ups (round 1&3) Back Extensions (round 2&4)