WOD: Week of 6/7

Monday 6/7

Grettel

10 Rounds for time

3 Clean & Jerks

3 Over the bar burpees


Tuesday 6/8

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


Wednesday 6/9

5 Rounds

50 Cal Row

40 Squats

30 Push-Ups

20 Toes to Bar

10 Strict Pull-Ups


40 min. Cap



Thursday 6/10

Amrap 15

4 Ring Dips

8 KB Swings (Heavy)


Friday 6/11

Strict Press

E2M x 5 sets:

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Immediately followed by…

E2M x 2 sets:

8 reps @ 75%


Amrap 12

9 DB Burpee Deadlifts

12 DB Box Step-Overs

15 DB Push Presses



Saturday 6/12

3 Sets for max reps:

3 min of Assault Bike (or Row)

2 min of Single-Arm DB Squat Snatches (50/35 lbs)

3 min of Rowing (or Assault Bike)

2 min of Cossack Squats with Goblet Hold

Rest 5 minutes*


*During the 5 minute rest, complete a 400m Run with a Medicine Ball.