Categorized as: WOD

WEDNESDAY JUNE 14th

woftheday

STRENGTH

3 point back squat 5X6

Conditioning:

as many rounds/reps as possible

in 6 minutes of:

5 chest to deck chest to bar

chin up burpees

15 kettlebell swings 53/44lbs

rest 2  minutes then

as many rounds/reps as possible

in 6 minutes of:

200m row

10 db snatch 50/35lbs

TUESDAY JUNE 13th

woftheday

STRENGTH

clean and jerk 5X2

Conditioning:

3 rounds of:

3 hang power cleans 155/105lbs

6 front squats 155/105lbs

9 shoulder to overhead 155/105lbs

400m run

for time

 

MONDAY JUNE 12th

woftheday

STRENGTH

deadlifts 5X5

Conditioning:

using the tabata interval accumulate

as many reps and calories as possible

in these exercises:

row for calories

box jumps 30/24″ step down

chin ups

pat/jay for calories

 

SATURDAY JUNE 10th

woftheday

STRENGTH

 

squat clean thruster

5X3,2X1

Conditioning:

as many rounds/reps as possible

in 8 minutes of:

10 db snatch 50/35lbs

10 push ups

FRIDAY JUNE 9th

woftheday

STRENGTH

5 times through this complex

for highest weight lifted

snatch high pull+squat snatch from high hang

+2 overhead squats

Conditioning:

rounds of 10,9,8,7,6,5,4,3,2,1 of:

back squat 135/95lbs

chest to bar chins

for time

 

THURSDAY JUNE 8th

woftheday

STRENGTH

barbell reverse lunge 5X5

Conditioning

rounds of 10,9,8,7,6,5,4,3,2,1 of:

thruster 115/75lbs

db burpee 25/15lbs

for time

15 minute time cap

WEDNESDAY JUNE 7th

woftheday

STRENGTH

clean and jerk 3X2,3X1

Conditioning

3 rounds of:

400m run

20 kettlebell swings 44/25lbs

for time

 

 

TUESDAY JUNE 6th

woftheday

STRENGTH

front squat 5X3

Conditioning

50 pull ups

50 chest to deck burpees 4″ plate

1000m run

for time

 

 

MONDAY JUNE 5th

woftheday

STRENGTH

jerk 3X2,3X1

Conditioning

as many rounds/reps as possible

in 8 minutes of:

10 DB power cleans 35/25lbs

25 db squats 35/25lbs

**2 DBs on squats

 

 

 

SUNSHINE SATURDAY JUNE 3rd

woftheday

STRENGTH

seated shoulder press 5X5

Conditioning

as many reps/rounds as possible in

6 minutes of:

25 squats

10 power cleans 105/75lbs

25 foot barbell overhead 105/75lbs

rest 3 minutes

as many reps/rounds as possible in

6 minutes of:

10 wall balls 14/10lbs

10 plate burpees