• Wednesday, June 26

    Strength:

    Front squat – every 2 mins
    Set 1 = 4 reps @ 80%
    Set 2= 3 reps @ 85%
    Set 3 = 2 reps @ 90%
    Set 4&5 = 1 rep @95%

    WOD:

    “Chief”
    5 rounds of:

    3 min AMRAP
    3 power cleans 135/95
    6 push-ups
    9 air squats
    * Rest 1min between rounds

    ** Start where you finished the last round

    Midline:

    2mins
    Max abmat sit-ups

  • Tuesday, June 25

    Strength:

    Push Jerk
    Every 2mins
    2-2-2-2-2

    * 2 sec pause in catch on each jerk

    WOD:

    7 rounds – 1min on/1min off
    7 S2O 135/95 (from the rack)
    Remaining time max du’s

    * Score is total du’s

    Midline:

    3×7-10
    Strict T2B

  • Monday, June 24

    Strength:

    Deadlift
    Every 60secs for 6 sets
    1 rep@95+

    * Pick a slightly heavier weight than last week

    WOD:

    3 rounds
    10 hang power snatch 115/75
    7 bar mu (14 c2b/pull-ups)
    800m run

    Midline:

    Tabata
    Weighted plank