WOD’s for the Week – 6/15 to 6/20

~ Strength Work ~

Set / Rep Schema for the Week: 5 sets of 5 reps at 75% of 1 Rep Max
MONDAY TUESDAY WEDNESDAY
Press Clean Deadlift
THURSDAY FRIDAY SATURDAY
Front Squat Push-up Pull-up

~ Conditioning Work ~

Path of Champions – Week 1

MONDAY TUESDAY WEDNESDAY
For time

-1,000m Row OR 1,000m Run OR 300 Double Under

Immediately followed by…

5 rounds
-25x Pull-up
-7x Push Jerk (135/95#)

[CFG 2007.1 – Modified]

For time:
-30x Double Under
-10x Overhead Squat (135/95#)

Immediately followed by…

3 rounds of
-10x Handstand Push-ups
-400m Run

[CFG 2011.7 – Modified]

For time
-Run 1200m
-63x 2-hand Kettlebell Swing (53/35#)
-36x Pull-up

-Run 800m
-42x 2-hand Kettlebell Swing
-24x Pull-up

-Run 400m
-21x 2-hand Kettlebell Swing
-12x Pull-up

[CFG 2010.2]

THURSDAY FRIDAY SATURDAY
3 Rounds for time
-30x Wall Ball (20/14#)
-30x Squat Snatch (75/45#)

[CFG 2009.5]

5 rounds for time
-5x Deadlifts (275/185#)
-10x Burpees (CTD)

[CFG 2008.2]

Standing broad jump for distance (3 attempts)

“Cleans A”
12 min to complete
-1x Clean at Ascending Weights (min.1 rep per minute)

Men: 95# to Max (10# steps 95-195#, 5# steps 200#+)
Women: 65# to Max (10# steps 65-155#, 5# steps 160#+)

Cleans B”
2 min
-Max cleans at 80% of Max from “Cleans A”

[CFG 2012.3 & CFG 2012.9 – Modified]