Strength / Skill
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
WOD
10 RFT
4 HSPU (rx+ deficit)
5 DL 225/155 (rx+ 275/185)
6 Pull-ups (rx+ ctb)
7 Kb swing 53/35 (rx+ 70/53)
Wednesday 6/23/2021
Warmup
Jog 200 meters
Bike 10 cal
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min EMOM
1 Power Snatch + 1 OHS
increase load
(alternate w/partner if u can)
PARTNER WOD
For Time
teams of 2pp
split evenly
10 Snatch 115/85
20 OHS
30 Ball Slam 40/30
40 Row
50 Ball Slam partner sit-ups
40 Row
30 Ball Slam
20 OHS
10 Snatch
RX+ barbell - 135/105
Tuesday 6/22/2021
Warmup
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Front Squat
establish your 1rm for today.
5x1 at 90% of todays 1rm
Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.
Monday 6/21/2021
Warmup
walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork
Skill Work
team of 2
3rds each:
a1 30s ski erg
a2 hshold
switch 20s
3rds each:
a1 30s row
a2 rig hold
switch 20s
WOD
c&J prep time
7RFT
1 rope climb
4 strict hspu
6 C&J 135/105
8 cal bike