Strength / Skill
emom 8 min
3 DL + HSHold
WOD
4RFT
10 DL225/155
10 HSPU (defecit)
20 WB
10 BAll SLam
Monday 6/7/2021
Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular
B: Push Press
4x3
WOD
12 Min amrap
3 CLuster 135/105
6 T 2 Rings
9 Cal Row
Saturday 6/5/2021
Partner WOD - teams of 2
Start with:
400m DBL KB farmers carry - A1 carries both KBs while A2 tags along - switch back and forth as much as needed
Split evenly
50 kb swing
2 rope climb
40 cal row
2 rope climb
30 pull ups
2 rope climb
20 kb box step-ups
2 rope climb
10 wall walks
20 kb box step-ups
2 rope climb
30 pull ups
2 rope climb
40 cal erg
2 rope climb
50 kb swing
2 rope climb
Finish with :
400m DBL KB farmers carry - A2 tags along - switch back and forth as much as needed
Friday 6/4/2021
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
DB Bench Press - 3x12-15
Bulgarian Split Squats
3x10 (weight optional)
WOD
12 min amrap
5 hang clean 115/85
10 t2b
15 wb