WODs 6.15.15 - 6.19.15

For the remainder of the month June we are having bring a family member for free.  Your family member must come at the same time as you or make arrangements prior to coming at another time.  We look forward to the opportunity of working with your family. 

Monday 

Partner A completes max reps while Partner B runs 400 m then switch for 4 rounds

Score is time of runs and reps

Round 1 Snatch 95/65

Round 2 Box Jumps 24/20

Round 3 KBS 53/35

Round 4 Burpees

Tuesday

Front Squat

65%x8x3, 70%x5, 75%x2x2, 80%x1

Ring Dips

4 set of 5-10 strict

Scaling options

4 sets 5-10 kipping

4 sets pushups at deficit with hands on plates 5-10

Wednesday

Wodlife Summer Games Event 3

7 Min Amrap

12 WB 20/14

9 Pullups

6 HSPU

Then

Row 1000m for time

Thursday

5 Min Power Clean Instruction

EMOM for 10 min 2 Power Clean

start at 75% and go up based on feel

3 rds for time

60 DU

40 Air Squats

20 DL 115 /85

Friday

Front Squat 6x6@70%

Core

2 rds

1 Min Strict T2B or Kipping or V Ups

1 Min Rest

1 Min Flutter Kicks

1 min Rest

1 Min ME Hollow Hold

1 Min Rest

Last round only 1 set max rep sit ups