WODS

23 June 2018

With a partner, 6 Rounds for Time: 10 Wall ball (30/20) 20 Box Jump (24/20) 40 Double-unders (120 Singles)

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22 June 2018

STRENGTH: Squat x 10 @ 60/65/70% WOD: Fran FOR TIME: Three rounds, 21-15- 9 reps 95/65-pound Thruster Pull-ups

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21 June 2018

SKILL: 15 Minute Power Jerk Practice WOD: 4 RFT 50 Double Unders 10 Power Jerk 135/95 (L3) 95/65 (L2) 45/35 (L1)

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20 June 2018

SKILL: 15 minutes Pull-up practice WOD: 15-12-9-6-3 Squat Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) Bar Facing Burpees

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18 June 2018

SKILL: 15 Min Sled Pushing WOD: 10 Min AMRAP 800 M Run (1st time only) 15 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 7 Burpees

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16 June 2018

With Partner, complete 6 rounds (3 Each) of: 400m Run 30 Box Jumps, 24/20" 30 Wall Ball Shots, 20/12# When Not Working: Front Rack Hold 135/85

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15 June 2018

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *For extra fun, if you have one, add a weighted vest for the whole WOD (20/14 lb) **Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

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14 JUNE 2018

STRENGTH: Snatch x1 10 Min technique then 5 rounds EOM to find your 1 RM WOD: 21-15-9 Burpees Box Jumps 24/20 (L3) 20/16 (L2) 16/12 (L1) OH Walking Lunge Steps 45/35 (L3) 35/25 (L2) 25/15 (L1)

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13 June 2018

STRENGTH: Bench 1 RM WOD: AMRAP 10 Min 10 Thrusters 135/95 (L3) 95/65 (L2) 45/35 (L1) 50 Double Unders (L3) 150 SSDU (L2) 150 Singles (L1)

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12 June 2018

Strength: Deadlift 1 RM WOD: 4 RFT 10 T2B (L3) K2E (L2) K290 (L1) 15 Wall-balls 30/20 (L3) 20/14 (L2) 15/12 (L1) 30 Double Unders // 90 Singles

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11 June 2018

STRENGTH: Press 1 RM WOD: AMRAP 14 Min 3 C2B Pull-ups (L3) Reg Pull-ups (L2) Jumping (L1) 6 Squat Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) 9 Burpees

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9 June 2018

With a Partner: EMOM 21: Min 1, 4, 7, 10, 13, 16, 19: 20 burpees Min 2, 5, 8, 11, 14, 17, 20: Run 100m (Together) Min 3, 6, 9, 12, 15, 18, 21: 12 thrusters 95/65

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