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…..

05-29-20

Warm Up WOD:
4 Rounds NFT
4 DB Clean & Jerk per Arm
4 Burpees

Skill:
Hang Clean
5@45/55%
Then, 8′ to Get Heavy Triple

WOD:
2 RFT
40/30 Cal Row
50 Abmat Situps
30 Sumo DL High Pulls

05-28-20

Skill: Pause Back Squats
3 Seconds at the Bottom
5@35/45/55%
3@65/75%

Metcon: 12′ AMRAP
2-4-6-8-10….
Deadlifts 225/155
200m Run
20 DU / 50 Singles

05-27-20

Skill:
Power Cleans

WOD: Emom Ladder
1 Clean @80%
1 Burpee
*EMOM Perform 1 Clean, but add 1 More Burpee Until you fail to get All the Reps within the minute

The Finish:
3 Rounds:
8 DB Bicep Curls
8 DB Strict Press

05-26-07

Push Press
8@45/50/55%
6@60/65%
4@70/75%

WOD: 3MO3M x 4 Rounds
20/15 Cal Row
15 Abmat Situps
Max DU / Singles in Remainer of 3′
Rest 2′

05-25-20

Partner Murph
In 35′:
1 Mile Partner Run
Max Alternating Rounds of:
5 Pullups
10 Push ups
15 Airsquats
At 35′, 1 Mile Partner Run

05-22-20

Team of 2 – 15′ AMRAP
8 DB Snatch 50/30
20 DU
8 Wallballs
Alternate Movements