Jun 23, 2019

6-24-19
Monday
Challenge: 3 sets of tempo:
5-6 Single Arm Dumbbell Push Jerks/side 30X1
5-8 Strict Ring Pull-ups 30X0

WOD
3 Rounds at sustained effort
12 cal Row
8 Ring Pushups
10 Dual Kettlebell Hang Power Clean (53/35)
200m Run
4 Strict Chest To Bar Pull-ups
2 min walking rest

Jun 21, 2019

6-22-19
Saturday
Partner Deck of Cards
♠️Russian Twists/side
♣️Cal Bike
♥️Pull Ups
♦️Burpees

Joker: Both partners run 200 meters before next movement.

Jun 20, 2019

6-21-19
Friday
Challenge: 3 sets of tempo:
8 Goblet Cyclist Squats 30X0
6 Split Squats/leg 20X0

WOD
5 min AMRAP
200m Row
4 Single Arm Thruster/side (26/44)
16 Tuck Ups

Rest 3 min then repeat.
*Goal is same score on second time through.

Jun 19, 2019

6-20-19
Thursday
Challenge: Death by Burpees

WOD
10-9-8-7-6-5-4-3-2-1
Hand Stand Pushups
Slam ball Clean (not over shoulder)

Jun 18, 2019

6-19-19
Wednesday
Challenge: 3 sets of Tempo
Clean Grip Deadlifts 31X1, 2.2.2, take a 15 second break between sets of 2.
Strict Press 31X1, 4-5 reps

WOD
20 min at a sustainable pace.
0.8 mile Assault Bike
50ft Single Arm Front Rack Carry (right)
50ft Single Arm Front Rack Carry (left)
10 Sit-ups
10 Ring Rows (controlled decent)
200m Run
50ft Double Kettlebell Overhead Walk