Strength:
Every 2 minutes for 10 Minutes
3 Back Squat @ constant weight
METCON:
3 Rounds for Time
30 Kb Swings (72/44)
20 Pullups
10 DL (275/225)
Cool Down:
1k row @ 2k row pace
Banded Hamstring Stretch, 30 seconds each position
Pigeon Stretch 2x1 Min. each leg
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
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
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
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.
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.
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