June 18

Push Press

5×5 @ 60%

New athletes complete 5 rep max @ RPE 7

AMRAP 7

8 DB Squat Cleans (50#/35#)

8 Hand Release Pushups

 

June 19

For Time:

500m Row

7 Burpees

30 Pullups

7 Burpees

40 Situps

7 Burpees

800m Run

7 Burpees

 

June 20

Work up to about 70% of snatch 1RM for Oly Complex:  1:1:1  Hang Power Snatch, Hang Squat Snatch, Squat Snatch

EMOM 6

Oly Complex @ 70%

AMRAP 12

24 Double Unders

12 Overhead Squats (75#/55#)

9 Box Jumps (24″/20″)

 

June 21

AMRAP 6

200m Run

6 Chest to Bar Pullups

AMRAP 6

18 Kettlebell Swings (53#/35#)

14 Cal Row

AMRAP 6

8 DB Bench Press (50#/35#)

3 Man Makers (50#/35#)

2 min rest between each AMRAP

 

June 22

Back Squat

3×10 @ 6-7 RPE

Partner WOD

80 Wall Balls (20#/14#)

60 Toes to Bar

40 DB Step Overs (50#/35#)

 

June 23

Diane

21-15-9

Deadlift 225/155

Handstand Push Up

 

June 24

Every 3 Minutes For 7 Rounds

Complete:

20 Double Unders

12/8 Cal. Bike

14 Alt. Front Rack KB Lunge 35/18