June 17 -23, 2019

June 17

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@65%, 5@70%, 5@75%

3 RNFT

200m Farmer’s Walk (AHAP)

18 Jump Lunges

18 Tuck Ups

June 18

In 8 minutes:

Barbell Squat Snatch – work singles @ 60%

Complete following with :40 sec of work / :20 sec of rest:

Min 0-4

Burpees

Min 5-9

Double Unders

Min 10-14

Cal Row/Bike

June 19

“Cindy”

AMRAP 20

5 Pullups

10 Pushups

15 Air Squats

June 20

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@60%, 5@70%, 5@75%

In 10 min work up to heavy:

8 Paused DB RDL

2 Turkish Getup (1 per side)

5 Seated Box Jumps

June 21

Partner WOD

27-24-21-18-15-12

Cal Row

KB Floor Press (70#/53#)

Situps

June 22

3 Rounds For Time

18 Push Jerk 115/85

15 Power Clean

12 Knee 2 Elbow

June 23

For Time (Moderate pace)

2000 M Run

150 Cal Row

100 Cal Bike

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