• Friday, June 14

    Strength:

    Part A

    EMOM (3 sets)
    Sots press (clean position) x 4

    EMOM (3 sets)
    Tall clean x 2

    Part B

    Every 2:30 (5 sets):

    Clean + Front Squat + Jerk x 2 reps
    *Set 1 = @ 75% of 1-RM Clean & Jerk
    *Sets 2-3 = @ 80% of 1-RM Clean & Jerk
    *Sets 4-5 = @ 85% of 1-RM Clean & Jerk

    WOD:

    5-10-15-20-25-20-15-10-5
    Wallballs unbroken

    *If you fail a round start back over on that round
    *Rest as much as you need to between rounds
    *Must at least settle the ball between rounds
    *10min cap. Score is time

  • Thursday, June 13

    Skill:

    5min EMOM
    5 high box jumps

    Directly into:

    5min EMOM
    2-5 Ring MU’s

    WOD:

    Highbury Hill Run
    50 kb swings 53/35
    30 goblet back step lunges 53/35 (15/side)
    10 hspu’s

    - Rest 2mins -

    10 hspu’s
    30 goblet back step lunges 53/35 (15/side)
    50 kb swings 53/35
    Highbury Hill Run

  • Wednesday, June 12

    Strength:

    Front squat every 2 mins
    Set 1 = 5 reps @ 75%
    Set 2&3 = 3 reps @ 80%
    Set 4&5 = 3 reps @ 85%

    WOD:

    15min EMOM
    Min 1: 8 double KB thrusters 50/35
    Min 2: 12 T2B
    Min 3: 60

    Midline:

    Accumulate a 90sec L-sit on rings