June 17th - June 22nd

Happy Fathers Day today!

Monday -

Strength:

Back Squats (based upon 95% of 1rm)

5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

WOD:

"Nasty Girls)
3 Rounds for time
50 air squats
7 Ring Muscle-Ups
10 Hang Power Cleans 135/95

*15min cap*

Tuesday

Drill/Practice HSPU, Toes to Bar, Wall Balls, Double Unders

WOD:

AMRAP 15Min
500m Row
50 Double Unders
10 HSPU
*strict hspu for rx+*

Rest 5 Minutes

AMRAP 15
20 cal row
20 toes to bar
20 Wall balls (20/14)
*20 assault bike and 30/20 wall balls for rx+*

Wednesday

Strength:

Push Jerk (+20% of 1RM OH Press)
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

WOD:

Penalty Box (sorta) - 20 Min Cap

100 Total Reps Sumo Deadlift High Pulls / Thrusters 95/65

Every 2 Minutes On the Minute
Run 200m
Max effort SDHP/Thrusters
Alternate Movements every 2 minutes

Notes: Start the wod with a 200m run then immediately go into SDHP within the 2 minutes. Run 200m again and with remaining time switch to thrusters. Alternate movements every 2 minutes until athlete accumulates 100 total reps. Score is time completed or reps completed in 20 minutes.

Thursday

WOD:

3 x 5 Min AMRAP's with 2 Min rest in between

AMRAP 5
21 Cal Row
15 Chest to Bar
9 OHS 115/95

rest 2 min

AMRAP 5
21 Cal Row
15 toes to bar
9 OHS 115/75

rest 2 min

AMRAP 5
21 Cal Row
15 Pull-ups
9 OHS 115/75

*3 separate scores*

Friday

Strength:

Deadlift (95% of 1rm)
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

WOD

"Karen"
150 Wallballs for time

Saturday

WOD:

400m sled drag 3 plates/ 2 plates
20 burpee box jumps 24/20
15 Squat cleans 135-95

300m Sled Drag 3/2
20 single dumbbell weighted step overs 55/35
15 shoulder to overhead 135/95

200m Sled drag 3/2
20 box jumps
15 strict pull-ups