• Tuesday, June 11

    Strength:

    4x
    10 Bent over BB rows
    5-10 Weighted Push-ups

    WOD:

    5 rounds
    12 DB bench 50/35
    12 C2B
    400m run

    *20 min cap

    Midline:

    Alternating Tabata
    Hollow Rocks
    Supermans

  • Monday, June 10

    Strength:

    Deadlift – every 30 sec for 8 rounds
    1 rep @ 90%+

    *pick a weight heavier than last week. *Stay at that weight for every lift.

    WOD:

    11 min AMRAP
    9 wall balls 20/14
    7 DB hang snatch R arm 50/35
    7 DB hang snatch L arm 50/35
    5 burpee box jumps overs

    Midline:

    50 kb side bend/side

  • Friday, June 7

    Strength:

    A.
    EMOM for 3 sets
    snatch sots press x5

    Then

    EMOM 4 sets
    Tall Snatch x2

    B.
    Every 2 minutes, for 12 minutes (6 sets):
    Snatch + Hang Snatch x 1 rep

    *Set 1 = @ 65%
    *Set 2 = @ 70%
    *Set 3 = @ 75%
    *Sets 4-6 = @ 80%

    * 2 sec pause in the catch of each snatch

    WOD:

    21-15-9

    Wallballs 20/14
    T2B

    * 7min hard cap