WOD’s for the Week – 6/22 to 6/27

~ Strength Work ~

Set / Rep Schema for the Week: 30 min to establish 3RM & 1RM for 1-3 movements
MONDAY TUESDAY WEDNESDAY
Options: Squat, Deadlift, Press Options: Pull-up, Push-up, Clean Options: Squat, Deadlift, Press
THURSDAY FRIDAY SATURDAY
Options: Pull-up, Push-up, Clean Options: Squat, Deadlift, Press Options: Pull-up, Push-up, Clean

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
6 min AMRAP
-4x Wall Ball Standard (20/14#)
-4x Deadlift (70% 1RM)

[2 min Rest]
6 min AMRAP
-4x Handstand Push-up (strict)
-4x Burpee (CTD)

4 rounds
-Run 400m
-10x Pull-up
-5x Standard clean (75% 1RM)
17 min AMRAP
-Overhead Squat (75/55#)
-Sumo Deadlift High Pull (75/55#)
-Push Press (75/55#)
THURSDAY FRIDAY SATURDAY
12 min AMRAP
-30x Single Under
-6x Hang Clean (65% Clean 1RM)
-6x 2-hand Kettlebell Swing (53/35#)
3 rounds
-10x Front Squat (95/65#)
-Run 200m

[Rest 2 min]

3 rounds
-10x Strict press (75/55#)
-20x Double under

15 min Team AMRAP
-Row 200m
-5x Snatch (95/65#)
-5x Burpee (CTD)

Team members alternate on the rower for 200m each time. All others AMRAP Snatch/Burpee. Score = Distance + Total Reps of all members.