Tuesday – 6/25/19

WOD
Technique work: Muscle Up

OUTWOD “Acid Betty”
– 100 Wall Balls 20,14
– 50 Ring Rows

4pm Kettlebell
Double KB
4 rds, 5 reps:
– Front squat
– Clean
– Press
– Front squat
– Push press
Then Finisher: Tabata Swings

Monday – 6/24/19

30-20-10

Deadlifts 95,65
Hang Power Cleans
Push Press

Mobility Work

Saturday – 6/22/19

8am Kettlebell
3 rds
– 12 ring rows
– 12 pushups w/ rotation
– 10 press DB/KB each side
– 10 rows DB/KB
Then
40 on no rest
– KB deadlift
– Squat thrust
– 2-hand swing
– Burpee no pushup
– 1-hand swing L/R 20 sec each
– Full Burpee
– Hand 2 hand
– Burpee 2 pushups
Then
– 5 rds of 30-second cone sprints

9am
EVA partner WOD
5 rounds for time:
800m run
30 KB swings (70/35)
30 pull-ups

10am Olympic Lifting