06-12-20

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Bench Press
100m Run
10 DU (2 Burpee Penalty for Each Break)

06-11-20

Push Press:
8@45/50/55%
6@60/65/70%

WOD: For Time
21-15-9
Russian KB Swings 70/44
Burpees
Then …
9-15-21
Russian KB Swings
T Push Ups

06-10-20

Backsquats:
8@45%
5@55/65%
3@75%
Pause 1st Rep of Each Set

WOD: 4MOM x 5
1. 3 Backsquats @ 80%
2. 15 Abmat Sit ups
3. 30 DU
4. Rest 1:00

06-09-20

Skill:
4 Rounds x 10 Reps
DB Bench
DB Row

Metcon: 22′ AMRAP
30/25 Cal Row
20 DB STO 50/30
12 TTB
200m Run

06-08-20

Hang Power Cleans
5 @ 45/55/65/75%

Front Squats
10 @45% x 3 Sets

Metcon: 8′ AMRAP
2-4-6-8-10……
Hang Squat Cleans @45%
Strict Pullups
Bar Over Burpees

06-05-20

Squat Cleans:
5@45/55%
3@65/75%
1@80/85/90%

Metcon: 14′ AMRAP
400m Run
3 Squat Cleans @65%
10 Wallballs 20/14

06-04-20

Grind Time!
4 Rounds – Each Round for Time
500m Row
25 Burpees
40 Sit ups
Rest til 10:00

06-03-20

Deadlifts:
8@45%
5@55/65%
3@75%

Metcon: 8′ AMRAP
1-2-3-4-5-6-7….
Power Cleans @45% of DL – Unbroken
*2 Bar over Burpee Penalty for Dropping
100m Run

Finisher: 4 Rounds
8 DB Strict Press
8 DB Lunge Steps/Each Leg

06-02-20

Back Squats:
8@35% (all pause)
5@45/55% (pause 1st rep)
3@65/75% (pause 1st rep)
3@85% (no pause)

WOD: 10′ AMRAP
10 Russian KB Swings 88/70/53/44/35 unbroken
25 DU / 50 Singles
10 TTB / 15 Knee to 90

06-01-20

Strength:
Strict Press
8@45%
5@55/65%
3@75/85%

Metcon: 14′ AMRAP
1 Deadlift
1 Hang Clean
1 Front Squat
200m Run
2 DL
2 Hang Clean
2 Front Squat
200m Run
3 DL
3 Hang Clean
3 Front Squat
200m Run……
*Keep Adding 1 Rep to Each Lift…..