WOD: Week of 6/14

MONDAY 6/14

10-1 Reps, Not for time

Strict Pull-ups

Strict Handstand Push-ups


Amrap 7

25' Bear Crawl

20 V-ups


TUESDAY 6/15

4 Rounds

60 Double-Unders

30 Cal row

10 Deadlifts


WEDNESDAY 6/16

3 Giant Sets

1-1-2 DB Bench Press x 8-10 reps

Banded Overhead Tricep Extension x 30 reps

Single Arm Row x 6 reps each arm @ 21X0

Rest 60-90 sec


Amrap 12

300/250m Row

20 SA DB Push Presses

20 Box Step-Overs with Goblet Hold


THURSDAY 6/17

4 Rounds

3:00 clock

Row 500m

Max Reps Toes to Bar


Rest 60 sec


3:00 clock

Run 400 Meters

Max Reps Power Cleans (75%)


Rest 60 sec


FRIDAY 6/18

Back Squat

5 reps @ 65-70%

3 reps @ 75-80%

1 rep @ 85-90%

8 reps @ 75%

8 reps @ 75%

8 rep @ 75%


2-3 min rest between sets.


*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.


SATURDAY 6/19

Partner Amrap 30

Alternating rounds

15 Cal row

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

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