Month: June 2018

Monday, June 18th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 3 RFT 10 Thruster 75/55 400m run OPEN WOD 3 RFT 15 Thruster 95/65 400m run Supplemental AMREP 5 Pistols (alternating)

Saturday, June 16th 2018

GP WOD 9 RFT 15 Kettlebell Swings 53/36 15 Power Cleans 95/65 15 Box Jumps 24/20 *partners alternating exercises OPEN WOD “Wittman” 7 RFT 15 Kettlebell Swings 53/36 15 Power Cleans 95/65 15 Box Jumps 24/20 

Friday, June 15th, 2018

Strength/Skill: Front Squat 5×5 *across GP WOD 3x 2 min 30/21 calorie row max T2B kip rest 2 min OPEN WOD 3x 2 min 30/21 calorie row max T2B rest 2 min Supplemental EMOM 6 (alternating) max unbroken strict pull-up max unbroken push-up rest 1 min

Thursday, June 14th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 100 Wall ball 20/14 10/9 *each time you break, 5 burpees OPEN WOD 100 Wall ball 20/14 10/9 *each time you break, 10 burpees Supplemental 4x :15 L-sit hold rest :30 seconds

Wednesday, June 13th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 3x 1 minute of sumo deadlift high pulls 75/55 1 minute of abmat sit-ups 1 minute of push presses 75/55 rest 1 min OPEN WOD 3x 1 minute of sumo deadlift high pulls …
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