Category: WOD
Thursday June 23, 2022 'Friday Workout'

Strength: 1 Hang Power Snatch + 1 Power Snatch x5 sets

Workout: For Time

400m Run

30 Shoulder to overhead (95/65)

5 Rope Climbs

400m Run

20 Shoulder to overhead (115/75)

3 Rope Climb

400m Run

10 Shoulder to overhead (135/95)

1 Rope Climb

Wednesday June 22, 2022 'Thursday Workout'

Workout: For Time

Teams of 2!

2000m Row

80 DB Floor presses (50/35)

80 Medball Situps

80 Back Rack Lunges (95/65)

80 Cal Echo/Ass Bike

1500m Row

60 DB Floor Presses

60 Medball Situps

60 Back Rack Lunges (95/65)

60 Cal. Echo/Ass Bike

1000m Row

40 DB Floor Presses

40 Medball Situps

40 Back Rack Lunges

40 Cal Echo/Ass

500m Row

20.

20.

20

Tuesday June 21, 2022 'Wednesday Workout'

Strength: Deadlifts 3-3-3-3

Workout: For Time

25 Burpee Pull ups (RX+ Burpee Chest To Bar)

20 Front Squats RX 155/103 (RX+ 205/155)

15 Box Jumps (24/20)

10 Pistol squats (Alternating/total reps)

5 Ring Muscle ups

10 Pistol squats

15 Box Jumps

20 Front Squats

25 Burpee pull ups (RX+ Burpee C2B)

Tuesday June 21, 2022 'Tuesday Workout'

Strength: Split Jerks 2-2-2-2

Workout: For Time

90ft Handstand Walk **15ft sections** (6 Wall Walks)

21 Toes To Bar

800m Run

60ft Handstand Walk (4 Wall Walks)

15 Toes To Bar

600m Run

30ft Handstand Walk (2 Wall Walks)

9 Toes To Bar

400m Run

Sunday June 19, 2022 'Mondays Workout'

Strength: Pause Back Squats 5×3 (add 10lb more than last week)

Workout: For Time

Teams of 2!

200 Double under BUY IN

30 Power Cleans RX(135/95)

120 Wallballs

30 Power Cleans RX(165/115)

80 Wallballs

30 Power Cleans (185/135)

40 Wallballs

200 Double under BUY OUT

Thursday June 16, 2022 'Friday Workout'

Strength: “Squat” Snatch 2-2-2-2

Workout: For Time

27-21-15

Front Squats RX(115/75)

Toes To Bar

Extra Credit: 3-4 sets

15 Back ext.

10 DB RDL’s

**Core challenge**

Wednesday June 15, 2022 'Thursday Workout'

Workout #1: For Time

21-15-9 Floor Press RX Male (135lb-165lb-185lb) RX Fe(95lb-115lb-135lb)

100ft D-ball Carry

5-3-1 Rope Climb

rest,

Workout # 2: For Time

21-15-9 Strict HSPU

63-45-27 Sit ups

21-15-9 Air Squats

Extra Credit : 30 day Core Challenge!

Tuesday June 14, 2022 'Wednesday Workout'

Strength: 10-8-6-4-2 Push Jerks

Workout: For Time

Teams of 2!

25m Walking Lunges (Together)

80 Cal. Row/Ski

80 Cal. Echo/Ass Bike

60 Cal. Row/Ski

60 Cal. Echo/Ass Bike

40 Cal. Row/Ski

40 Cal. Echo/Ass Bike

100m Sled Push (Heavy) (25m at a time Partner 1 push as Partner 2 rest then switch)

Monday June 13, 2022 'Tuesday Workout'

Workout: “Lumberjack 20”

For Time **If you want to scale teams of 2**

20 Deadlifts RX(275/185)

400m Run

20 KB Swings (70/53)

400m Run

20 Overhead Squats (115/75)

400m Run

20 Burpees

400m Run

20 Chest To Bar

400m Run

20 Box Jumps (24″/20″)

400m Run

20 DB Squat Cleans (50/35)

400m Run

Sunday June 12, 2022 'Monday workout'

Strength: Pause Back Squats 3-3-3-3 **1 second pause at bottom/ no bounce**

Workout: 14 Minute AMRAP

15-12-9 Hang Power Clean RX(135/95)

30-24-18 Hand release push ups

45-36-27 Wallballs

Extra Credit: 4 sets

15 Back ext

15 GHD situps

:30 second side plank each side