June 11 – 17, 2018

June 11

Deadlift

Up to 80% x 1

3 max attempts

Pullups

3 max singles

3 Rounds NFT

8 Ab Rollouts

10 L-Sit Halos (challenging weight)

30s Rolling Plank

June 12

10 min w/ Partner

Work up to heavy 5 rep clean and jerk. Should be unbroken reps. Up to 135#/95#.

In 12 min:

Run 1 mile

Max wall balls in remaining time

June 13

Complete 1 min interval max reps for:

KB Swings (70#/53#)

Double Unders

Bike

Box Jumps (24″/20″)

After getting reps for 1 min, complete 2 rounds in 1:30 timeframe.

June 14

Overhead Squats

Up to 80% x 1

3 max attempts

Pullups

3 sets of max reps

NFT

25-15-10

Reverse DB Shoulder Raises

Side DB Shoulder Raises

Front DB Shoulder Raises

June 15

4 RFT

400m Run

100m Farmer’s Carry (53#/35#)

12 Handstand Pushups

June 16

“Double Decker”

AMRAP 15

15 Power Snatch (75#/55#)

30 Double Unders

15 Wall Balls (20#/14#)

30 Double Unders

June 17

EMOM 8

10 Pistol Squats

20s L-Sit hold

For Time:

Partner WOD

3000m Row

 

 

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