June 3
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
In 10 min:
Hit peak RPM’s on bike
June 4
Partner WOD
6 Rounds
400m Run
400m Row
20 Burpees
**Split the run and row into 100m increments and the burpees into 5 rep increments.
June 5
EMOM 9
8 Strict Press (95#/65#)
12 Renegade Rows (40#/25#)
8 Toes to Bar / 12 Knee Raises
R3
AMRAP 7
8 Push Press (95#/65#)
8 Pullups
50′ Bear Crawl
June 6
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
Back Rack Reverse Lunge
3×16-20
Front Rack Step Ups
3×6-8
June 7
For Time
50-40-30-20-10
Double Unders
30-25-20-15-10
KB Swings (53#/35#)
20-18-16-14-12
Box Jump Overs (24″/20″)
June 8
Park Workout(Kinsmen Park)
Rope Climb Practice
AMRAP 25
16 Sit Up
12 Jump Lunges
1 Hill Sprint
2 min rest
June 9
Hero WOD JT
21-15-9
HSPU
Ring Dips
Push Ups