WOD: Monday, June 18th

Weightlifting

Front Squat (5 reps every 2 minutes x 6 sets)

starting at 60%, building

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Metcon (Time)

15-12-9
KB swings (70/53)
Front Squats (135/95)
Calorie Row

WOD: Sunday, June 17th

Happy Father's Day to all the Rockin' Dads and Dads to be at 231!!

 

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Metcon (AMRAP - Rounds and Reps)

Buy In
1 mile run
then
20 min AMRAP
5 Pull Ups
10 KB swings
15 Box Jumps
20 Push ups

WOD: Wednesday, June 13th

Strength:

OH Walking BB Lunge:

4-4-4-4-4

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WOD:

Every 4 mins x 4 Rounds

50 ft. Overhead Dumbbell Walking Lunge (50/35)

50 ft. Walking lunge (no weight)

15 Deadlifts (185/135)

15/10 Cal row

 

Remainder of the 4 mins is rest

WOD: Tuesday, June 12th

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Metcon (Time)

1 mile Run
4 min rest

800m Run
3 min rest

400m Run
2 min rest

100 m run

Metcon

Metcon (AMRAP - Reps)

BUY OUT
10 MIN AMRAP
EMOTM complete 20 Russian twists (25/15)

Sunday, June2nd

METCON

50 HANDSTAND PUSH UPS

50 TOE TO BARS

50 CAL ROW

50 DB BOX STEP OVERS (50/35)

50 FT RIGHT ARM DB OVERHEAD LUNGE

50 FT LEFT ARM DB OVERHEAD LUNGE