WOD: Week of 6/28

MONDAY 6/28

2 Snatch Lift-Offs + Hang Snatch

(2 sec pause at knee on lift-offs)


Every 1:30 x 10 Sets


Build from approximately 70%


Amrap 18:

250m Run

100 ft KB Walking Lunges


TUESDAY 6/29

“Kelly Brown”

5 Rounds:

440 Meter Row

10 Box Jumps (30″/24″)

10 Deadlifts (275/185 lbs)

10 Wall Ball Shots (30 lbs to 10’/20 lbs to 9′)


WEDNESDAY 6/30

Strict Press

Every 2:30 x 6 sets

3 reps @ 80%

2 reps @ 85%

1 reps @ 90%

3 reps @ 85-88%

2 reps @ 90-92%

1 rep @ 95+%


JT

21-15-9 Reps

HSPU

Ring Dips

Push-ups


THURSDAY 7/01

For Time:

100-80-60-40-20

DUs

Seconds Hollow Hold


FRIDAY 7/02

Back Squat

5 reps @ 65-70%

3 reps @ 75-80%

1 rep @ 85-90%

6 reps @ 80%

6 reps @ 80%

6 rep @ 80%

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


Jackie

1,000m Row

50 Thrusters 45/33

30 Pull-ups


SATURDAY 7/03

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk


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