WODS June 13-June 17

Monday June 13

1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU

 

Tuesday June14

1. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

2. Snatch/Clean
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training).

3. Squat
3×2 Back Squat, across Heavy.

4. “Schlitz” (Time Cap)
4 Rounds:
400 Meter Run
4 MU
40 DU

 

Wednesday June 15

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×15-20 Unbroken Dead Lifts at 225/155 (please scale weight!!)  for time.

2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65

 

Thursday June 16

 With a partner:  While partner a runs 400m , partner b completes as many sandbag get ups as possible.  Complete as many get ups as possible in 15 minutes.

 

A. 3 Super Sets of:
20 Calorie Row
20 Stiff Leg RDL, you choose the weight

B. 3 Super Sets of:
20 Calorie Row
20 weighted (not OH) situps

 

Friday June 17

1. Conditioning—choose weight based on weakest movement
3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU/variation

 

Saturday June 18

1. Clean and Jerk
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

3. Running Intervals: 

A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets
rest 3 minutes
C. 1x600m Run

 

 

 

Sunday June 19

Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

Midline

20 Kettlebell windmills

20 Slash and Halo

20 Stability ball pikes or walk outs