06.22.18

Lifting:

5 x 20
Alternating DB
Bench Press
(50/35 per hand)
Rest 2:00 between sets.

 

WOD:

AMRAP 9
– 25M Sled Push (Heavy but unbroken)
– 5/arm Renegade Rows (30/25 per hand)
– 5 TTB
– 20 second Nose-To-Wall HS Hold

06.21.18

Lifting:

Every 1:30 for
12:00
Power Snatch + Snatch + Hang Power Snatch + Hang Snatch
*ALL MOVEMENTS MUST BE DONE WITHOUT DROPPING THE BAR.
*Climb in weight over all 8 sets

WOD:

Every 5:00 for
25:00
15 WBS (20/14)
15 Ring Rows
15 Ring Dips
15 Jumping
Lunges (Switch
starting leg every
round)

06.19.18

Lifting:

Quickly (<8:00)
build to a 1RM
OHS from the rack
-THEN EMOM
8 – 3 OHS at 88% of
today’s heaviest.

 

WOD:

100 Double
Unders
12 TnG DB Full
Snatch – R (60/40)
400M Run
12 TnG DB Full
Snatch – L (60/40)
Rest 3:00 between
sets.

06.18.18

Lifting:

In <15:00, build to
a heavy 3-rep
Hang Clean

 

WOD:

AMRAP 8
2 Rope Climbs
8 Bench Press
(155/115)
12 Box Jump
(30/24)
-Rest 4:00
AMRAP 4
1 Rope Climb
4 Bench Press
(155/115)
6 Box Jump
(30/24)
*Try to match
second round with
first’s score.

 

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