WODs for the Week of 6/13 to 6/18

Weekly Notes:

  • None ūüôā
Monday
Warm-up 3 rounds
-5 ring row
-5 air squat
-5 press (pvc)
Skill Review as needed
Strength Barbell Row
-5 sets of 5 reps @ 70% 1RM
MetCon “Fran”

21-15-9 reps for time
-Thruster (95/65#)
-Pull-up

Tuesday
Warm-up 3 rounds
-5 push-up
-5 kettlebell swing (light)
-20 single under
Skill review as needed
Strength Deadlift
-5 sets of 5 reps @ 70% 1RM
MetCon 12 min AMRAP
-10 push-up
-15 kettlebell swing (53/35#)
-20 double under
Wednesday
Warm-up 3 rounds
-5 wall ball (14/10#)
-5 burpee
Skill review as needed
Strength Back Squat
-5 sets of 5 reps @ 70% 1RM
MetCon 12-10-8-6-4-2 reps for time
-wall ball (20/14#)
-burpee box jump (24/20″)
Thursday
Warm-up 3 rounds
-5 power clean (bar)
-run 200m
Skill review as needed
Strength Clean
-5 sets of 5 reps @ 70% 1RM
MetCon “Clean Ladder Biathlon”

All power cleans @ 115/75#

15 min Ladder
-1 power clean
-run 200m
-2 power clean
-run 200m
-3 power clean
-run 200m
-etc

Score: total power cleans completed

Friday
Warm-up 3 rounds
-5 wall ball
-10 kettlebell swing
-20 single under
Skill review as needed
Strength Strict Press
-5 sets of 5 reps @ 70% 1RM
MetCon For time…
-10 handstand push-up
-20 wall ball (20/14#)
-40 kettlebell swing (53/35#)
-80 double under
-40 kettlebell swing (53/35#)
-20 wall ball (20/14#)
-10 handstand push-up
Saturday
Warm-up 3 rounds
-30 single under
-5 overhead squat (PVC)
Skill review as needed
Strength Snatch
-5 sets of 5 reps @ 70% 1RM
MetCon “Nancy”

5 rounds for time
-run 400m
-15 overhead squat (95/65#)