June 12, 2021
STRENGTH: Farmer’s Carry
200 m @ easy weight
100 m @ moderate weight
50 m @ heavy weight
Rest as necessary between sets
WOD: On the 5:00, for 5 rounds
15/12 cal row or 12/9 cal bike
200 m run
18 x wall balls
June 11, 2021
STRENGTH: Front Squat x 10:00
2 x squats @ 80-85%
WOD: AMRAP in 15:00
10 x Front rack reverse lunge
8 x Lateral barbell burpees
10 x Push jerks
8 x Burpees
June 10, 2021
WOD: Starting at minute 0:00, EMOM for 10 sets, complete 1 x clean and jerk @ 85%,
On the 12:00 complete, for time, 3 rounds of,
75 x double unders
7 x hang power cleans
7 x hang squat cleans
7 x squat cleans
ACCESSORY: 3 sets for quality,
25 ft bottoms up kettle bell carry, each arm
30 seconds accumulated L-sit hold
30 seconds accumulate dead hang
June 9, 2021
STRENGTH: Alternating EMOM x 10:00
1) Strict pull ups x 5-7, weighted if possible
2) Lateral kettle bell box step ups x 8, each side
WOD: AMAP in 7:00
3 x thrusters
3 x pull ups
3 x thrusters
6 x pull ups
3 x thrusters
9 x pull ups
REST 3:00
AMRAP in 7:00
3 x front squats
3 x toes to bar
3 x front squats
6 x toes to bar
3 x front squats
9 x toes to bar
June 8, 2021
STRENGTH: Power snatch x 3 reps
Set 1 @ 65%
Set 2 @ 70%
Sets 3, 4, 5 @ 80%
WOD: For time,
50-40-30-20-10 Double unders
18-15-12-9-6 Overhead squats
