WODs June 9 – June 15

Jackie Deadlift

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

15 min to find max of:
Hang Clean + 3 Front Squat + 1 Jerk

CONDITIONING

12 minute AMRAP
Max Effort Front Squat from floor at 185lb/120lb
-When bar is dropped-
200 Meter Run
10 Burpees
Score is number of reps

TUESDAY

WOD:

STRENGTH

15 minutes to find a 3 Rep Max weighted Pull-Up

CONDITIONING

8min AMRAP
7 Toes to Bar
7 Burpees
7 Toes to Bar
14 Burpees
7 Toes to Bar
21 Burpees
7 Toes to Bar
28 Burpees…

WEDNESDAY

WOD:

SKILL

Bouncing out of a squat/Upright Torso

STRENGTH

5 x 5 of 3 Second Pause Back Squat.
Bounce out of the bottom

THURSDAY

WOD:

MOBILITY

Roll of hips and side of glute. T-Spine

CONDITIONING

“Helen”
3 rounds for time:
400m Run
21 Kettle Swings (53/35)
12 Pullups

FRIDAY

WOD:

STRENGTH

15 min to find 3RM Front Squat

CONDITIONING

For Time:
800m Row
9 Deadlift (275/185)
80 Double Unders
600m Row
6 Deadlift
40 Double Unders
400m Row
3 Deadlift
20 Double Unders

 

SATURDAY

WOD:

SKILL

Tire Flips/ Sled Push

CONDITIONING

Two Rounds for Max Reps of:
1 min ON / 1 min OFF of:
Box Jumps (24/20)
Rest 1 Min
Wallballs (20/14)
Rest 1 Min
Air Squats
Rest 1 Min
Kettlebell Swings (1.5/1)
Rest 1 Min

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