WODs

Wednesday 28 June

A. Spend 10 minutes working on Ring Muscle-Ups

B. Front Squat – E2MOM
3 – 3 – 2 – 2 – 1 – 1 – 1  Build up AHAP

C. EMOM for 10min
Minute A = 5 Thrusters  (145/100)
Minute B = 50 Mountain Climbers

 

Tuesday 27 June

For total reps accumulated in each AMRAP:

AMRAP 4

400m Run
21 Power Cleans  (155/105)
Max Lateral Over-the-Bar Burpees

–REST 4:00–

AMRAP 4

400m Run
21 Power Cleans  (135/95)
Max Lateral Over-the-Bar Burpees

–REST 4:00–

AMRAP 4

400m Run
21 Power Cleans  (115/85)
Max Lateral Over-the-Bar Burpees

Monday 26 June

A. Squat Snatch Wave – EMOM

Minute 1 — 3 Squat Snatches @ 63%
Minute 2 — 2 Squat Snatches @ 68%
Minute 3 — 1 Squat Snatches @ 73%
Minute 4 — 3 Squat Snatches @ 68%
Minute 5 — 2 Squat Snatches @ 73%
Minute 6 — 1 Squat Snatches @ 78%
Minute 7 — 3 Squat Snatches @ 73%
Minute 8 — 2 Squat Snatches @ 78%
Minute 9 — 1 Squat Snatches @ 83%
Minute 10 — REST
Minute 11 — 1 Squat Snatches @ 85%
Minute 12 — 1 Squat Snatches @ 85%
Minute 13 — 1 Squat Snatches @ 85%

B. 4 Rounds For Time

20 GHD Sit-Ups
80′ Single Arm KB Overhead Walking Lunge  (53/35)
**For the walking lunge, go 40′ down with one arm, then come back with opposite arm**

Sunday 25 June

Open Gym

3:30pm – 5:30pm

Grab a friend and come work on a couple of your weaker skills or perform a wod you missed earlier this week!

Saturday 24 June

In 3 person teams, complete the following for time:

Sprint Relay Run
15 Rope Climbs   15′
Relay Run
60 Goblet Squats  70/53
Double Relay Run
60 Goblet Squats
Relay Run
15 Rope Climbs
Sprint Relay Run

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