WOD

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17
Jun

Friday 6/18/21

Conditioning

“Back it Up”
30 Chest to Bar Pull Ups
30 Back Squats (185/125)

-at 5:00-
20 Bar Muscle Ups
20 Back Squats (225/155)

-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (315/225)

-at 15:00-
15 Chest to Bar Pull Ups
10 Bar Muscle Ups
5 Burpee Bar Muscle Ups
15 Back Squats (185/125)
10 Back Squats (225/155)
5 Back Squats (315/225)

16
Jun

Thursday 6/17/21

Accessory

8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)
4×8-10 Dumbbell Bent over row (each side) (Heavy)
3×15 deficit push ups (Hands and Feet on 45 plates)

Conditioning

“Event 4”

AMRAP 10 Minutes
10 Snatches (95/65)
-Rest 1 minute-
10 Snatches (135/85)
-Rest 1 minute-
10 Snatches (185/125)
-Rest 1 minute-
In remaining time, Max-rep snatches (225/145)

15
Jun

Wednesday 6/16/21

Strength/Skill

3 rounds
3 Ring Muscle Up
10 Deadlifts (315/225)
100’ Handstand walk

Conditioning

“Ski & Sit”

AMRAP 15 MInutes
20/16 Calorie Row (OR Ski)
20 GHD Sit-ups
10 Deficit Handstand Push Ups (6”/4”)

14
Jun

Tuesday 6/15/21

Strength

Push Jerk:
Build to a heavy set of 3.

*Cycle These!

Conditioning

“Treglet”
2 Sets:
5 rounds
6 Clean and Jerks (185/125)
6 Burpee Box Get Overs (48”)
-rest 1:1 b/t sets-

13
Jun

Monday 6/14/21

Strength

Snatch
3×1 @85-90%
*Rest 60-90 secs between sets

Conditioning

“Thruster Run 3.0”
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters (50s/35s)
200m Run
12 Dumbbell Thrusters (50s/35s)
200m Run
9 Dumbbell Thrusters (50s/35s)
200m Run
6 Dumbbell Thrusters (50s/35s)
200m Run
3 Dumbbell Thrusters (50s/35s)

10
Jun

Friday 6/11

Accessory

12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)

Conditioning

“Jeff Gordon”
4 Sets (1 Set every 5 Minutes)
21 Chest to Bar Pull Ups
15 Box Jump Over (24”/20”) (must clear the box)
9 Thrusters (135/95)


9
Jun

Thursday 6/10

Strength/Skill

15-10-5
Deadlifts (275/185)
Bar Muscle Ups

Conditioning

2 Sets:
6 Minute AMRAP
2 Rounds
80 Double Unders
20 Toes to Bar
-straight into-
Max burpee to 6” target
-Rest 2 Minutes between sets-

*SCORE is total BURPEES ONLY each set

*SCORE is total BURPEES ONLY each set

8
Jun

Wednesday 6/9

Accessory

12-10-10-8 Dumbbell Chainsaw rows
3×25 Banded lat pull downs
3×30 Banded curls

Conditioning

“Dale Earnhardt”
3 Rounds
50’ Handstand Walk
10 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
50’ Handstand Walk
10 Power Clean and Jerks (135/95)

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