Jun 26, 2019

6-27-19
Thursday
WOD
10X500m Row 1:1 work to rest if possible.

Try to maintain a similar pace throughout. Score will be fastest and slowest times.
Wednesday
Challenge: 4 sets of:
5 Back Squats
30 second L-Hang

WOD
30-20-10
Wallballs (20/14)
Toes to Bar
400 m run

Jun 24, 2019

6-25-19
Tuesday
Challenge: Snatch Complex X5
2 Snatch Deadlifts + 3 Low Hang Power Snatches

WOD
8 min EMOM
1st- 20 second Bike + 5 Kipping Ring Dips
2nd- 4 Drop and go Power Cleans (moderate weight)

Rest 4 min

8 min EMOM
1st- 20 second Row + 2 Wall walks
2nd- 4 Drop and go Power Snatches (moderate weight)

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.