WOD

June 21st, 2018

STRENGTH:
EMOTM for 7:00
4 Overhead Squats

WOD:
AMrAP in 6:00
3, 6, 9, 12…etc.
Power Snatch (75/55#)
Burpees

SweatFest
AMRAP in 20:00
Row 450m
3 Rounds of:
5 Burpees Over Slam Ball
10 Ball Slams
10 OH Slam Ball Walking Lunges

June 20th, 2018

STRENGTH:
Hang Power Clean
3-3-3-3

WOD:
3 Rounds for Time:
Run 400m
15 Power Cleans (95/65#)
12 Toes-to-Bar

SweatFest
20:00 AMRAP
400m Run
15 KBS
20 Box Jumps
25 Plank Jacks
1 Rope Climb (3 Progressions)

June 19th, 2018

STRENGTH:
3 Push Press + 1 Split Jerk

WOD:
“Mary”
AMRAP in 20:00
5 Handstand Push Ups (or Strict Push Ups)
10 Pistols (or 20 Air Squats)
15 Pull Ups (or Ring Rows)

SweatFest
25:00 Partner Workout
100 DU/SU
60 Box Jumps
40 Goblet Squats
20 Burpees
200m Run Together

*Split up reps however you choose: one partner works while the other rests

June 18th, 2018

STRENGTH:
Snatch Balance w/ 2sec Pause @ bottom
1-1-1-1-1-1-1

WOD:
For Time:
30-20-10
DB Snatch (50/35#) – alternating hands
DB Walking Lunges (55/35#)
Burpees

SweatFest WOD
AMRAP in 18:00
10 Slam Balls
20 Box Jumps
30 Second Plank
40 DU/SU
100m Run

June 17th, 2018

NO STRENGTH TODAY

WOD:
4 Rounds for Time:
10 Front Squats (165/110#)
15 Pull Ups
20 Push Ups