Sumo
Run 1 Mile for the June Run Challenge
Complete 4 Rounds for Quality:
10 Kb Sumo Deadlift (70/50)
Complete 4 Rounds for Time:
20 Sumo Deadlift High Pulls (115/80)
30 Sit-ups
100 meter Sprint
Mean Girls
Run 1 Mile for the June Run Challenge
“Grace Practice”
10 Minute EMOM:
2 Clean & Jerk (135/95)
“Isabel Practice”
10 Minute EMOM:
2 Snatch (135/95)
24 Min Partner AMRAP
Run 1 Mile for the June Run Challenge
24 Minute Partner AMRAP:
2:00 Row for max Meters
2:00 max Pull-ups
2:00 Row for max Meters
2:00 max Box Jumps(24/20)
2:00 Row for max Meters
2:00 max Push-ups
*Repeat
(Partner A begins on the row and Partner B begins on the bodyweight exercise; switch and continue.)
Endurance WOD
Run 1 Mile for the June Run Challenge
Death By Girls
“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups
*Rest 5 minutes
“Karen”
150 Wall Ball Shots (20/14)
*Rest 5 minutes
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Main Site WOD
Run 1 Mile for the June Run Challenge
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
Back Squat, Jump & Swing
Run 1 Mile for the June Run Challenge
Back Squat
Take 15 minutes to find a 3RM
Complete for Time:
200 Double Unders
100 Kb Swings (50/35)
200 Double Unders
Team Battle Series Workout 4
Run 1 Mile for the June Run Challenge
Complete for Time with a Partner (20 min cap):
Partner A: 9-28-14 Reps of
Thrusters (95/65)
Pull-ups
Partner B: 5-20-12 Reps of
Thrusters (95/65)
Chest to Bar Pull-ups
As a Team, complete 60 Clean & Jerks (135/95)
Death By Sit-ups plus…
Run 1 Mile for the June Run Challenge
4 Minute AMRAP:
4 Strict Ring Dips or Plank Push-ups
20 Walking Lunges
*Rest 3 minutes
4 Minute AMRAP for max reps:
Burpee Box Jumps (24/20)
*Rest 3 minutes
Death By Sit-ups
*Aim for 10 minutes!
5 RFT
Run 1 Mile for the June Run Challenge
Complete 5 Rounds for Time:
200 meter Sprint
15 Medicine Ball Squat Cleans (20/14)
5 Strict HSPU
Dessert: Max Handstand Hold for time