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WODs

June 12-17 (WODs of the Week)

Monday, June 12, 2017

WOD
For Time:
1000m Row

21 Clean and Jerks (155/105)

750m Row

15 Clean and Jerks (155/105)

500m Row

9 Clean and Jerks (155/105)
——

Tuesday, June 13, 2017

SWOD (EMOM)
Back Squat (6×5 @60%+10# of 1RM)
Every min (x6), perform 5 back squats.

PWOD
AMRAP 20: teams of 2*
100 Cal. Assault Bike (120 Airdyne)
100 Toes to Bar
*One person working at a time.
——

Wednesday, June 14, 2017

SWOD (10-15 min)
Work to a heavy triple: Push Press

WOD
For time:
40 Thrusters (95/65)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
Time cap: 15 min
——

Thursday, June 15, 2017

Mobility WOD (~15 min)

WOD

AMRAP 20

15 Cal Row

12 Wall Balls (20/14)

9 Hang Power Clean & Push Press (115/75)

Auxiliary: do extra mobility after class
——

Friday, June 16, 2017

Benchmark WOD
“Fran”
21-15-9:
Thrusters (95/65)
Pull Ups

Time cap: 10 min

Note: There will be two heats per class. Rx athletes must have a valid judge.
——

Saturday, June 17, 2017

Warm Up Games (10 min)

WOD
AMRAP 20
400m Run (scale: 20/16 Cal Bike)
20 GHD sit ups (scale: WB sit ups 30/20/14)
20 Push Ups (scale: box/bench push ups)

Auxiliary: make up a missed SWOD or skill work from the week