Month: June 2019

7/1/19

MONDAY Strength: Back Squats 5×4 (80%) WOD: 15 Min AMRAP 400M Run 20 Box Jumps (24/20) Post: KB Marching 3×20

6/29/19

SATURDAY Community WOD 40 min Cap 10-9-8-7-6-5-4-3-2-1-2-3-4…10 TTB KB Thruster @ arm *100M run Between sets

6/28/19

FRIDAY For Time: 1 Mile Run 20 Lunges- alt 30 Burpees 40 SitUps 50 Push Ups 60 Slam Balls 50 PushUps 40 SitUps 30 Burpees 20 Lunges- alt 800m run Post: V-ups 3×20

6/27/19

THURSDAY Strength: A1:Banded Good Mornings 4×15 A2: Strict Press 4×6 Technique: Deadlift Benchmark WOD: “Diane” 21-15-9 Deadlift HSPU Post: SidePlank pull throughs 3×10

6/26/19

WEDNESDAY Strength: Peterson Step Ups 4×12 Skill: Rope Climbs WOD: 4 rounds for time 20 Pistols 20 Push Ups 20 KBS (53/35) *at some point during WOD- 8 rope climbs Post: bicycle abs 3×50


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