WODs June 20-June 26

Monday

1.  Conditioning
3 RFT:  Christine-ish
400m Run
12 Deads, bodyweight
21 Box Jumps, 24/20

2.  Conditioning
42-30-18 reps for time of:
SU
KBS 45/35
Calorie Row

Tuesday

Accessory Work
5×1 Snatch Pulls, Climbing: Build to working weight with good technique.

Snatch/Clean
EMOMx10: 1 Squat Snatch

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

 

WEDnesday

1. Barbell Conditioning

With a running clock… If you are not snatching, one will be a power clean, the other will be a full clean. 

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
Nancy:  5 ROUNDS 15 OHS 400m run.

Thursday

5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders, 100/80
9 TTB
12 DB Snatch, 70/50 (6/side)

EMOM 10:  15 DUs or EMOM 7 15 DUs and 3 min max burpees

 

Friday

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Partner Row Conditioning
5x 30 Calorie Row, work with a partner and trade off.
 
3.  Midline
Accumulate 1 min in a L sit on parallettes

 

Saturday
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk

2.  Kelly in aboat
5 RFT:
30 Calorie Row

30 Box Jumps, 24/20
30 Wall balls, 24/20

Sunday

6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
 
3.  "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats