*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)