Wod for Thursday June 15th

STRENGTH


Back Squat
3x8
1x5
3x2




Grace
30 x Clean & Jerk (135/95)


Rest 10 Min


Isabel
30 x Snatch (135/95)






Additional Core
-Plank Complex 
3 x Sets of
1 Min Plank
1 Min (L) Side Plank
1 Min (R) Side Plank













WOD for Wednesday June 14th

STRENGTH


OHS
6x2
33x1


Squat Clean
10x1




WOD


Run 2 Mile
Rest 10 Min
Row 2 K

WOD for Tuesday June 13th

STRENGTH


Deadlift


2x8
3x5
3x2
***Increase Weight as Able




WOD


Buy In: 100 x Push-ups
then
3 Rounds for Time
8 x Power Snatch (135/95)
24 x GHD
72 x Double Unders




Post Workout
-Calf Stretch
-Shoulder Mobility

WOD for Monday June 12th

Strength


Z-Press
6 x 4 ...Try to increase weight from previous Z-Press.




WOD EMOM 21 Min


Fitness:
Min 1:  10 Burpee Box Jump (24/20)
Min 2:  12 Pull-ups
Min 3:  30 Sec Planks




Performance:
Min 1:  14 Burpee Box Jump (24/20)
Min 2:  15 C2B Pull-Ups
Min 3:  45 Sec Planks








Additional Work
Tabata Sit-ups w/ feet anchored.

WOD for Friday June 9th

Fitness
Strength:
5 sets of 8 Deadlifts


WOD:
For time:
1k Row
20 Burpees
10 power cleans(135, 95)
500 Meter Row
20 Burpees
10 Power Cleans
250 Meter Row
20 Burpees
10 Power Cleans


Performance
Strength:
7 sets of 3 Deadlifts @ 80%-85%


WOD:
For time:
1k Row
50 Burpees
10 Power Cleans(185/155)
800 Meter Row
40 Burpees
10 Power Cleans
600 Meter Row
30 Burpees
10 Power Cleans
400 Meter Row
20 Burpees
10 Power Cleans
200 Meter Row
10 Burpees
10 Power Cleans


Optional Conditioning
5k run at an easy pace


Notes
  • Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)
  • This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.
  • The weight for the power cleans is consistent through the rounds.