Monday 06/05/17 

Strength:
2 Cleans + 1 Push Jerk 4x1 at 70% 1RM
Pause Back Squat 4x3 at 75% 1RM

WOD: For time:
150 Wall Balls, 20/14 lbs

Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.

Tuesday - 06/06/17

Strength: 
Push Press 4x3 at 65% 1RM
Yates Row 4x8 (Select a weight that challenges you by Rep 7 and 8)

WOD: Complete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Ring Dips
9 Pistols (Alternating Legs)s
12 AbMat Sit-ups

Wednesday - 06/07/17

WOD: 2 rounds for time of:
5 Manmakers, 50/35 lbs
25 Toes-to-bars
Run, 800 m
2 Rope Climbs
50 Double Unders

Thursday - 06/08/17

For time:
Row, 1000M
50 Box Jumps, 24/20 in
40 Kettlebell Swing (Russian)s, 53/35 lb
30 Kettlebell Goblet Squats, 53/35 lb
20 Kettlebell Push Press, 53/35 lb
10 Kettlebell Overhead Squats, 53/35 lb

Friday - 06/09/17

Strength:
2 Front Squats + 1 Thruster 4x1 at 60% 1RM
Overhead Lunge 4x8 at 50% 1RM

WOD:
Complete as many rounds as possible in 20 mins of:
1 Snatch Deadlift, 135/95 lbs
1 Power Snatch, 135/95 lbs
1 Snatch, 135/95 lbs
1 Overhead Squat, 135/95 lbs

Saturday - 06/10/17 - Community WOD for JUDE

 

JUDE: 6 rounds for time of:
6 Cleans, 135/95 lbs
6 Pull-ups
6 Burpees

The workout is in memory of Ben Kraft's son Jude. Ben lost his son Jude in a tragic accident. Let's show our support of the Kraft Family. Plan on taking lots of pictures and post them with the hashtag #judestrong. We will also be taking donations if anyone is interested. Proceeds go to the Jude Kraft Memorial Fund, which will be used to help pay for their daughter Alivia's college education.

Sunday - 06/11/17

Open Gym 11-1PM

 

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