Monday 06/12/17 

Strength:
Clean & Jerk 5-3-1-1-1

WOD: Teams of 3 - Complete as many rounds as possible in 26 mins of:
Sled Pull, 400 m
10 Burpee Over Rowers, Row 250 m
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk, 75/55 lbs

Tuesday - 06/13/17

Strength: Bench Press : 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 90%

WOD: For time:
Run, 800 m
-- then --
3 rounds of:
12 Hang Power Cleans, 125/85 lbs
6 Toes-to-bars
-- then --
Run, 400 m
-- then --
3 rounds of:
12 Hang Power Cleans, 125/85 lbs
6 Toes-to-bars
-- then --
Run, 200 m

Wednesday - 06/14/17

Skill Work: Open Gym 15mins

WOD: 3 rounds for time of:
30 Double Unders
20 Weighted Sit-ups, 30/20 lbs
15 Ball Slams, 30/20 lbs
 

Thursday - 06/15/17

Strength: Front Squat 5-3-1-1-1

For time:
20 Power Snatches, 115/75 lbs
5 Rounds of Cindy
15 Power Snatches, 115/75 lbs
5 Rounds of Cindy
10 Power Snatches, 115/75 lbs
5 Rounds of Cindy

Friday - 06/16/17

WOD: Every 1 min for 10 mins, alternating between:
10 Wall Balls, 20/14 lbs
2 Muscle-ups or 2 Muscle ups/Skill Progressions and 6 ring dips

WOD: Complete as many rounds as possible in 10 mins of:
20 Box Jumps, 24/20 in
10 Handstand Push-ups

Saturday - 06/17/17

5 rounds, 1 min per station, of:
Kettlebell Deadlift, 53/35 lbs
Band Tricep Push Down
Jumping Air Squat
Seated Dumbbell Press, 35/25 lbs
Burpee

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Sunday - 06/18/17

No Open Gym - Happy Father's Day