0673:

WU: 5 to warm 5 to get ready.
WOD:
#1- 6 min amrap
• 6 pull ups
• 1 burpee
• 6 TTB
• 20 squats
Rest 2 minutes
#2 – 12 minute Amrap
• 6 f. squats 135/95
• 200 m run
• 6 b. squats
STRENGTH: Press 2X5 70% 2X5 80% 2X5 90%

0653:

WU: ready in 8.

WOD 1: 8 min amrap

  • 15 wall ball shots 20/14
  • 200 m run

Build bb in 3 minutes then: 10 minute amrap (don’t hesitate, building the bar is part of the workout. Know the wt. of the bb before the start of wod 1.

  • 5 hang power clean 95/65
  •  5 thrusters 95/65
  • 200 m run

Score is total reps from both wods. Clock will run through for both wods. Break at 8 and resume at 11 min. The end  will be the 21 minute mark.

STRENGTH: 3X2 minute plank holds

GA: 8 wall balls, 200 m run //2- 3 HPC, 3 thrusters

0626:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee

STRENGTH: DL 65%X5 75%X5 85%X5 Accessory – 15 TTB per set or V-Ups

WOD: 4RFT

  • 21 Wall Balls
  • 15 pull ups
  • 9 F. Squats
  • 200 m run

0622:

WU: 12 mt climber, 5 sec. HSH, 10 plate chops X6

WOD: 5 RFT

  • 15 TTB
  • 200 m run

Skill: Split jerk f/rack 5×3

CF Entrant: 6 tuck sits or 15 clam shells 200 m run

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