WODS 6/16

Monday 6/16

"CONDITIONING"

AMRAP 30 minutes:

Max Meter Row

At 0:00, 30 Kettlebell Swings (53/35)

At 3:00, 30 Goblet Squats (53/35)

At 6:00, 30 Abmat Sit-ups

At 9:00, 30 Box Jumps (24/20)

At 12:00, 30 Push-ups

At 15:00, 30 Push-ups

At 18:00, 30 Box Jumps (24/20)

At 21:00, 30 Abmat Sit-ups

At 24:00, 30 Goblet Squats

At 27:00, 30 Kettlebell Swings

Competitor

Push-up: 20 HSPU

Performance

KB: 44/25 lbs.

Box: 20/16"

Fitness

KB: 35/25 lbs.

Box: 16/12"

Tuesday 6/17

"STRENGTH"

In 12 minutes, build to a heavy:

1 Tempo Clean Deadlift (Pause at below knee)

1 TnG Power Clean

"CONDITIONING"

5 Rounds for Time:

12 Thrusters (95/65)

12 Bar Facing Burpees

REST 5:00

For Time:

100 Abmat Sit-ups

Performance

Thruster: 75/55 lbs.

Fitness

Reps: 10/10

Thruster: 65/45 lbs.

Wednesday 6/18

"CONDITIONING"

Teams of 2. Trade Every 30 seconds.

AMRAP 24 minutes:

100 Calorie Bike

80 Push Press (95/65)

60 Box Jumps (24/20)

40 C2B Pull-ups

20 Curtis Ps (95/65) (PC + Lunge + Lunge + Push Press)

Performance

Bar: 75/55 lbs.

Box: 20/16"

C2B Pull-up: Pull-ups

Fitness:

Bar: 65/45 lbs.

Box: 20/16"

C2B Pull-up: Ring Row / Assisted Pull-up

Thursday 6/19

"STRENGTH"

In 12 minutes:

1k Row or 2k Bike

3RM Front Squat

"CONDITIONING"

3 Sets:

6 Front Squats @ 75-85% from above

1:00 Max Double Unders

1:00 Max Calorie Row

REST 2:00

Friday 6/20

"CONDITIONING"

Benchmark: Open 11.5

AMRAP 20 minutes:

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall Balls (20/14)

Performance

Power Clean 115/75 lbs.

Wall Ball: 14/12 lbs.

Fitness

Power Clean: 75/55 lbs.

Toes to Bar: Hanging Knee Raises

Wall Ball: 12/10 lbs.

Saturday 6/21

"CONDITIONING"

Teams of 2. Trade Reps. Run Together.

AMRAP 20 minutes:

1-Mile Run

- with time remaining, AMRAP:

50 Burpees

50 Push Press (95/65)

50 Box Jumps (24/20)

50 Calorie Row

50 Deadlifts (95/65)

50 Push-Ups

50 Calorie Bike

HYBRID STRENGTH

A) Hang Clean

6 sets 2 @ by feel

B) EMOM 20 (Alternating)

- 3 Pause Front Squats

- 3 Behind the Neck Split Jerk

C) 3 rounds

15 Barbell Curls

15 Bent Over DB Fly

20 Dead Bugs