Run 1 mile for the June Run Challenge
Endurance WOD (7:45a)
“Olaf” +
Complete 5 Rounds for Time:
5 Squat Cleans (155/105)
25 Push-ups
400 meter Run
Community WOD (10:00a)
20 Minute AMRAP:
5 Med Ball Cleans
10 Push-ups
10 Sit-ups
10 Ring Rows
200 meter Run
Run 1 mile for the June Run Challenge
“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
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
Run 1 mile for the June Run Challenge
“Nasty Girls”
Complete 3 Rounds for Time:
50 Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
Run 1 mile for the June Run Challenge
3 Minute Time Cap:
400 meter Run
AMRAP Double Unders
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Wall Ball Shots (20/14)
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Calorie Row
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Burpees
Run 1 mile for the June Run Challenge
15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Deadlift (185/130)
Toes to Bar
Push-ups
Run 1 mile for the June Run Challenge
Endurance WOD (7:45a)
Complete 4 Rounds for Time:
18 Calorie Row
18 Wall Ball Shots (20/14)
18 Burpees
18 KB Swings (50/35)
400 meter Run
Community WOD (10:00a)
Complete 4 Rounds for Time:
10 Calorie Row
10 Wall Ball Shots
10 Burpees
10 KB Swings
200 meter Run
Run 1 mile for the June Run Challenge
Option #1: Re-Test Day for Strength Cycle (see Thursday)
Option #2: 24 Minute EMOM:
Minute #1: 15 Russian KB Swings (70/35)
Minute #2: 200 meter Sprint
Minute #3: 30 Second Plank Hold, any style
Minute #4: 20 Plate Russian Twists (45/25)
Push Press
1 x 5 @ 55%
1 x 4 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 98%
1 x 1 @ 100%
1 x 1 @ 103% etc…
Front Rack Lunges
Find new MAX weight for 6 lunges per leg. Must be able to maintain good form & tempo. Start with 50% of heaviest weight used for warm-up. Build weight each attempt with 2 min rests between attempts.
Spend 10 minutes working on a Gymnastics Skill of your choice
Four 3 Minute Rounds:
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
In Remaining time, Row for Max Calories.
*Rest 3 minutes between rounds.