0614:

WU: Foam roll 10 minutes to start WU. Shoulder, hip work 5 min

WOD: Recovery work

  • 3/6/ or 9 DHPU
  • 400 m run
  • DHPU
  • 350 m run
  • DHPU
  • 200 Run
  • DHPU
  • 100 m run
  • DHPU
  • 1 m run

GA: 3 or 6 pull ups, sub- 800m run for 1 mi

10 min: stretch

0611: 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
GA: 20 k-cal row, 30 clam shells, 20 wall balls, 19 power cleans, 10 ring rows 14 minutes. If you make it to the second round start back at 30 clam shells.

0610:

WU: 40 30 20 10 Abmat sit ups, DU
WOD: no clock
• Run 1 mi
• 50 squats
• 5×8 dive bomber push ups
• 20 30 40 or 50 pull ups
• Run 1 mi
STRETCH: 5-10 minutes. Get ready for Friday. Hydrate/Sleep!
GA: 21 18 15 12 abmat sit up/DU WOD: run 800m 40 squats, 5X5 HRPU, 20 pull ups, run 800 m

0610:

WU: 20 squats, 10 strict push ups, 8 V-ups, 100 m run X3
Skill/Strength:
• 10×1 C&J @50-70%
• 5×5 TTB
• 5×3 KTE
• 10×5 wall balls
GA: 10X2 C&J for practice, 5×2 tuck sits, 5×4 clam shells, 10X3 wall balls for execution.