WOD: Partner Chipper Cordio
Sunday Workout Of the Day Partner WOD 1000/700m Row 100 MB Situp Passes (20/14) 1000/700m Row 100 Rower-Facing Burpees 1000/700m Row 100 Box Jumps (24/20) 1000/700m Row 30min cap
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June 2019
WOD: OHS, Thrusters, Run
Saturday Workout Of the Day LIFT Overhead Squat 2-2-2-2-2 WOD 30 Thrusters (95/65) 1000m Run 20 Thrusters 500m Run 10 Thrusters 200m Run
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WOD: Front Squat, Pullups, Pistols, Cleans, DUs
Friday Workout Of the Day LIFT Front Squat 10-10-10-10 WOD 20min AMRAP 7 Pull-ups 8 Pistols 9 Power Cleans (115/80) 27 Double Unders
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WOD: Bench, Bike, KBSs, HSPUs
Thursday Workout Of the Day LIFT Bench Press 4×5 @ 77.5% WOD 50/35 Cal Bike 40-32-24-16-8 KB Swings (53/35) 20-16-12-8-4 Handstand Pushups
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WOD: BMUs, T2Bs, OHSs, Flips
Wednesday Workout Of the Day SKILL Bar Muscle-Ups Every 2mins x 5 (30sec of work) L1 – Kipping L2 – Kipping Hips to Bar L3 – Jumping Bar Muscle-Ups L4 – Banded Bar Muscle-Ups L5 – Max Unassisted Bar Muscle-Ups WOD 7min AMRAP 2+ Toes to Bar 2+ Overhead Squats (95/65) BUY OUT 4 Tire Flips
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WOD: Clean, Run, WBs, SDLs, BJOs
Tuesday Workout Of the Day LIFT Clean 2-2-1-1-1 WOD 15min AMRAP 200m Run 20 Wall Balls (20/14) 20 Sumo-Deadlifts (155/105) 20 Box Jump-Overs (24/20)
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WOD: Press, DUs, Row, KB Snatch
Monday Workout Of the Day LIFT Press 4×5 77.5% WOD 4 Rounds, 45sec each… 1. Double Unders 2. Rest 3. Row (Cal) 4. Rest 5. KB Snatch (53/35) 6. Rest
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WOD: Back Squat, Thrusters, BFBs
Sunday Workout Of the Day LIFT Back Squat 4×5 @ 77.5% WOD 18-15-12-9-6-3 Thrusters (95/65) Bar-Facing Burpees
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WOD: Partner AMRAP
Partner WOD: 20min AMRAP 70 Overhead Stationary Lunges (95/65) 70 Pull-ups 50 Power Cleans (135/95) 50 Chest to Bar Pullups 30 Strict Handstand Pushups 30 Bar Muscle-Ups 10 Power Snatches (165/115) Max 10ft Handstand Walk Relay
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WOD: Deadlift, WBs, DUs, L-Sit
Friday Workout Of the Day LIFT Deadlift 3×5 @ 77.5% WOD 120 Wall Balls (20/14)* E2MOM: 25 Double Unders (30sec cap) 8min cap BUY OUT 2min of L-Sit
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