Monthly Archives: June 2017

6-26

-Buy in(3 rounds)

10-swings

5-goblet squats

10-up downs
-Skill/strength(8 min. E2mom)

Turkish get-up left + Turkish get-up right + 5-back squats
-W.O.D.(5 min. AMRAP)

10-jump squats 95/65

10-Toes to bar

*rest 2 min.*

(5 min. AMRAP)

10-thrusters 95/65

10-push-ups

*rest 2 min.*

(5 min. AMRAP )

10-overhead squats 95/65

200 m-run
-cash out

1min. Bar hang

Roll/stretch


6-23

-Buy in

5-1 bear complex
-W.O.D.(“Bradshaw”)

10 Rounds For Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

-cash out

Roll/stretch


6-22

-Buy in(2 rounds)

10m-bear crawl

10m-lunge

10m-inch worm
W.O.D.(24 min. Emom) 45 sec. on/ 15 sec. off

1st-plank

2nd-wall sits

3rd-slam balls

4th-100 m run
-cash out

2-30 sec. sprints

Roll/stretch


6-21

-Buy in(2 rounds)

10-kang squats

10-burpees
-Skill/strength(12 min. E2mom)

1-power clean + 1-hang clean(full squat) + 3-front squats
-W.O.D.(4 rounds)

15-wall balls 20/14

200m-run

15-hang power cleans 135/95(Rx+ =185/135)
-Cash out

3-arm bars each side

Roll/stretch


6-20

-Buy in(3 rounds)

5-wall squats

10-jumping lunges

15-jumping jacks
-W.O.D. (8 min. Sled relay) down and back

*Rest 1 min.*

(8 min.)

Bike rotate every 10 calories in teams of 2

*Rest 1 min.*

(8 min.)

Battle ropes

Row(rotate every 200m)
-cash out

1 min. Bar hang 

Roll/stretch


6-19

-Buy in(3 rounds)

10-goblet squats

15-pass through
-skill/strength(12 min. E2mom)

15-push ups (weighted if possible)

3-strict presses(work up to a heavy 3)
-W.O.D.(12 min. AMRAP)

10-pull-ups(Rx+=5 ring muscle ups

30-air squats

30-Double unders or 60 singles
-cash out

100m-farmers carry

Roll/stretch


6-16

-Buy in

5-1 bear complex
-W.O.D.(Dirty Thirty)

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 good mornings instead of back ext. (45/35)

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders
-cash out

Work on a skill

Roll/stretch