• Monday, June 22

    Strength:

    Back Squat
    Every 90secs for 5 rounds
    5 reps

    Our first day back on June 1st we did this same strength. It will be good to check in and see where we are as we build up strength again.

    WOD:

    Highbury hill run
    40 alt box step ups (holding wall ball)
    30 T2B
    20 front rack back step lunges 135/95 (10/side)
    10 burpee Pull-ups

    * 15min cap
    Any remaining reps added on to time

  • Friday, June 19

    Strength:

    Push Jerk
    Every 90secs for 5 sets
    3 push jerk
    Build over the 5 sets

    WOD:

    12min AMRAP
    10 DU’s
    2 hang cleans 135/95
    2 ring dips
    20 DU’s
    4 hang cleans
    4 ring dips
    30
    6 hang cleans
    6 ring dips
    40
    8 hang cleans
    8 ring dips
    50/10/10
    60/12/12
    …….

    DU’s increase by 10
    Hang cleans and ring dips increase by 2

    * Mod for ring dips is ring dips with feet on a box or push-ups

  • Wednesday, June 17

    Strength:

    Snatch
    Every 90secs for 6 rounds
    2 snatch
    Goal is to get as deep as possible in the squat. Build over the sets if technique looks goods.

    WOD:

    “Little Nancy”
    3 rounds
    400m run
    15 ohs