Thursday – 6/21/18


a. Push press 5×8

b. 10 rounds for time:
– 5 wall balls
– 3 strict handstand push ups
– 1 clean and jerk (225,155)

Wednesday – 6/20/18


a. Deadlift 5×8 (same as monday)

b. AMRAP in 20 minutes with partner
– 100 calorie row
– 20 pull ups
– 40 slam balls
– 60 air squats
– 80 sit ups

Tuesday – 6/19/18


WOD
a. AMRAP in 12 minutes
– 200m run
– 2 snatches (165,115) (rx+ 185,135)
– 12 box jumps (24,20)

b. 3 rounds:
– 1 minute plank
– 30 seconds rest
– 1 minute sit ups
– 30 seconds rest
– 1 minute superman hold
– 30 seconds rest

4pm Kettlebell
5 rds:
– 10 goblet squats
– 15 swings
– 10 1-arm squat-to-press per side
Mystery Finisher

6pm Olympic Lifting and Open Gym

Monday – 6/18/18


a. Back squat 5×8

b. For time:
– 10-9-8-7-6-5-4-3-2-1
– Thrusters (95,65)
– American KB swings (53,35)