WODs 6.20.16 - 6.24.16

Nutrition group start next Saturday at 10 AM at J19.

Monday

Work to a 4RM Back Squat

Then

10-9-8-7-6-5-4-3-2-1 Box jumps 24/20

1-2-3-4-5-6-7-8-9-10 WB 20/14

Tuesday

Every 90 seconds for 15 min alternating

Set 1- work to a heavy 3 on bench, start with 55% of 1RM and work up to 3RM over the 5 sets

Set 2-5 Strict Pullups or 5 weighted/strict ring rows

Then

600m sandbag carry

30 Cleans 135/85

400m Sandbag Carry

20 Cleans 155/95

200m Sandbag Carry

10 Cleans 185/105

25 Min Time Cap

If over score is 25 min + remaining reps in seconds

Wednesday

Core

3 min at each station for 12 min- as many QUALITY REPS or SECONDS as possible

Station 1 Hollow Hold or GHD

Station 2 L Sit or Legless Rope Climb or Scale

Station 3 T2B

Station 4 HS Hold Seconds

Then

12 min AMRAP

30 DU

15 Burpees

Thursday

Work to a 4RM FS

Then

4 stations 30 on/30 off for reps

5 min each station,no rest in between for reps

Station 1 Cal Row

Station 2 Lunge

Station 3 Bike Cal or Ski Cal

Station 4 Goblet Squat 53/35

Friday

EMOM for 7 min 3 Snatch TNG as long as possible

Then

3 rds

9 Stone to Shoulder AHAP (slam balls may be subbed)

9 Strict Ring Dips

9 Clapping Pushups