Sunday, June 23 – Saturday, June 29

Posted on June 23, 2019 by Anna Follman

Sunday, June 23 – Rest Day

 

Monday, June 24 

WOD: 10 Rounds For Time

“CF Open 17.5” [compare to 1/14/19]

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute time cap. Modify to 35 single skips. per open standards.

 

Tuesday, June 25 

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 3/12/19]

HERO WOD: 20 Minute AMRAP

“Sisson” [compare to 10/22/2017]

  • 1 Rope Climb
  • 5 Burpees
  • 200M Run

*Modify 1 rope climb with 1 standing rope ascent/descent or 5 ring rows.

 

Wednesday, June 26

Strength Part 1: TABATA

  • Knee Tuck-Ups
  • Back Extension

WOD: 12 Minute AMRAP

  • 10 Calorie Row or Bike
  • 6 Knees to Elbow
  • 10 Box Jump Overs (20″/24″)

Strength Part 2: TABATA

  • Hollow Hold
  • Alternating Bird Dogs

 

Thursday, June 27 

Strength: Push Jerk

  • 1 Rep Max [compare to 2/25/19]

WOD: 15 Minute EMOM

Minute 1:

  • 10/12 Calorie Bike

Minute 2:

  • 16 KB Swings (35/55)

Minute 3:

  • 8 Strict Handstand Push-Ups

 

Friday, June 28 

Strength: Back Squat

  • 10-10-10

WOD: For Time

10/2, 8/4, 6/6, 4/8, 2/10

  • Chest To Bar Pull-Ups
  • Hang Power Clean (103/155)

*15 minute time cap.

 

Saturday, June 29 

Partner WOD: 32 Minute MOMO

  • Wall Balls (14/20) (10/10′)
  • Row, calories
  • Toes to Rig
  • Slam Ball

*Partner 1 completes a full minute, partner 2 completes minute 2. Alternate through the list for full 32 minutes. Score is total reps for each movement.

#WorkHardBeNice