Friday – 6/21/19

Push Press 1RM
Followed by a set of 10 reps at 55% 1RM Weight

AMRAP 3
5 Bear Complex* w/ Gravel RX Bag
10 Over the Bag Burpee

Rest 1 Min

AMRAP 3
5 Bear Complex* w/ Gravel RX Bag
10 Over the Bag Burpee

Rest 1 Min

AMRAP 3
5 Bear Complex* w/ Gravel RX Bag
10 Over the Bag Burpee

Bear Complex*
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Wednesday – 6/19/19

Sumo Deadlift 1RM
Followed by a set of 10 reps at 55% 1RM weight

For Time
15:00 min Cap
– 1,000m Row
– 10 Over the Rower Burpees
– 20 Deadlifts (155,105)
– 30 DB Snatches 50,35
– 40 Knees to Elbows

Tuesday – 6/18/19

WOD
Power Snatch 1RM

Running Clock
15:00
1 Thruster 95,65
200m Run
2 Thruster 95,65
200m Run
3 Thruster 95,65
200m Run
4 Thruster 95,65
200m Run
etc. until Time Runs Out

4pm Kettlebell
5 10 15 20 15 10 5
– Double KB press
– Push-up off kb
– Tricep dips off box

Then
21 18 15 12 9 6 3
– KB swings
– Slam ball

Monday – 6/17/19

Back Squat 1RM
Followed by a set of 10 reps at
55% 1RM Weight

AMRAP 20
Partner WOD
While One Partner works the Other Partner Rows.
Switching after partner finishes a Full Round of:

20 Wall Balls 30, 20
15 Box Jumps
10 Pull-Ups
5 Toes to Bar