WOD’s for the Week – 6/8 to 6/13

~ Strength Work ~

Set / Rep Schema for the Week: 10 sets of 1 rep at 90% of 1 Rep Max
MONDAY TUESDAY WEDNESDAY
Standard Clean Standard Deadlift Back Squat
THURSDAY FRIDAY SATURDAY
CTD Push-up Strict Pull-up Strict Press

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
“Kelly”
5 rounds for time
-Run 400 meters
-30x Box Jump (24/20″)
-30x Wall Ball Standard (20/14#)
16 min AMRAP
-4x Hang Snatch (95/65#)
-4x CTD Push-up
-40x Single Under
7 min AMRAP
-3x Handstand Push-up
-6x Knees to Elbows

7 min AMRAP
-4x Kettlebell Thruster (35/26#) [per arm]
-4x Kettlebell Snatch (35/26#) [per arm]

THURSDAY FRIDAY SATURDAY
Complete as a Team for Time
-Tire Flip
-Clean & Jerk (135/95#)
-Row
-Sumo Deadlift High Pull (95/65#)
-Atlas Stone to Shoulder

[Reps depend on size of the team]

4 rounds
-10x Front Squat (115/75#)
-5x Ring Muscle-up [Sub: 5x Pull-up, 5x Dip]
-10x Box Jump (30/24″)
15 min AMRAP
-5x Dive Bomber
-5x Knees to Elbows
-5x Hang Power Clean (95/65#)