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%