You’ll Feel This One!
Run 1 Mile for the June Run Challenge
Complete 3 Rounds for Time:
50 meter Broad Jump
50 meter Sprint
400 meter Run with Medicine Ball (20/14)
500 meter Row
“Kathy’s Birthday WODs”
Run 1 Mile for the June Run Challenge
Endurance WOD (7:45am)
43 Minute AMRAP:
43 Kb Swings (50/35)
100 meter Sprint
43 Hollow Rocks
100 meter Sprint
43 Plate Ground to Overhead (45/25)
100 meter Sprint
43 Box Jumps (24/20)
100 meter Sprint
43 Calorie Row
100 meter Sprint
43 Push-ups
100 meter Sprint
43 Ball Slams (30/20)
100 meter Sprint
Community WOD (10:00am)
Complete for Time:
100 meter Sprint
17 Kb Swings
100 meter Sprint
17 Sit-ups
100 meter Sprint
17 Plate Ground to Overhead
100 meter Sprint
17 Box Jumps
100 meter Sprint
17 Calorie Row
100 meter Sprint
17 Push-ups
100 meter Sprint
17 Ball Slams
100 meter Sprint
6 RFT
Run 1 Mile for the June Run Challenge
Push Press
3-3-3-3-3
Complete 6 Rounds for Time:
40 Double Unders
400 meter Run
10 Burpees
Double EMOMs
Run 1 Mile for the June Run Challenge
8 Minute EMOM:
Odd Minutes: 2 Ring or Bar Muscle-ups or
5 Strict Pull-ups
Even Minutes: 5 Handstand Push-ups or
30 second Handstand Hold
15 Minute EMOM:
Minute #1: 10 Chest to Bar Pull-ups
Minute #2: 15/12 Calorie Row
Minute #3: 10 Hang Power Clean (95/65)
“Michael”
Run 1 Mile for the June Run Challenge
“Michael”
Complete 3 Rounds for Time:
800 meter Run
50 Back Extensions
50 Sit-ups
Dessert: Plank Tabata (any style)
Get out the Weights
Run 1 Mile for the June Run Challenge
Back Squat
5-5-5-5-5
Bench Press
5-5-5-5-5
20 Man Makers for Time (40/30)
Partner AMRAP
Run 1 Mile for the June Run Challenge
Deadlift
10-7-5-5-3-3
(*work up to WOD weight)
12 Minute Partner AMRAP:
6 Deadlifts (225/155), alt every 3 reps
20 Wall Ball Shots (20/14), alt every 5 reps
12 Burpees over the bar, alt every rep
Saturday WODs
Run 1 Mile for the June Run Challenge
Endurance WOD (7:45am)
Complete 20 Rounds for Time:
100 meter Sprint
5 Burpees
5 Knees to Elbows
100 meter Row
5 Sit-ups
5 Jump Squats
Community WOD (10:00am)
15 Minute AMRAP:
100 meter Sprint
5 Burpees
5 Knees to Elbows
100 meter Row
5 Sit-ups
5 Squats
5 RFT
Run 1 Mile for the June Run Challenge
Complete 5 Rounds for Time:
5 Squat Cleans (135/95)
200 meter Sprint
10 Pull-ups
Chipper Ladder
Run 1 Mile for the June Run Challenge
Complete for Time:
100 Double Unders
30 Power Snatch (65/45)
80 Double Unders
25 Power Snatch (95/65)
60 Double Unders
20 Power Snatch (115/80)
40 Double Unders
15 Power Snatch (135/95)
20 Double Unders