Saturday 06/23/18- Workout
Bench Press- 3X8@60% or RPE5
*16 min cap.
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Complete for time:
Run 400Y
25X- Wall Ball (20/10)
25X- Sit-ups
Sprint Back Pedals (10X)
25X- MB KB Goblet Squat (55/35)
25X- MB Squatted Side Steps
Row 250M
25X- Burpees Over Bar
25X- BB Core Roll-outs
Friday 06/22/18- Workout
BB Complex: 3 Rounds. Use 50-60% of Push Press Max.
*16 Min Cap.
2X- Strict OHP
4X- Thruster
6X- Push Press
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Complete: 14-12-10-8.
DB Incline Bench (55/25’s)
TRX Skull Crusher
Plank Push-up
V Sit-up
Run 200Y
Thursday 06/21/18- Workout
Low Bar Back Squat- 3X4@60% or RPE5
*16 min cap.
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Partner WOD for time: 20-15-10-5
200Y- Farmers Walk (55/35’s) (each must do 100Y)
BB Bent-over Row (95/65)
Conventional Deadlift (95/65)
DB Plank Row (35/25) (partner holds plank while other works)
Wednesday 06/20/18- Workout
Sumo Deadlift- 8X1@80-90% or 8X5@RPE6
*18 min cap.
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AMRAP 20 Min:
15X- Starfish Sit-up
15X- Lying Leg Raise
15X- Ceiling Touch
150X- Jump Rope
15X- Burpees
15X- Alt. DB Snatch (55/35)
