12 Jun

6/12 – 6/16

Benchmark Monday
SWOD: Back Squat & Strict Pull Ups
WOD: “Karen”
For Time
150 Wall Balls

Tuesday
SWOD: Strict Press & Jerk
WOD: 20 min. AMRAP
400m Run
30 Sit Ups
15 Ring Dips / HSPU
*alternate dips & HSPU

Wednesday
SWOD: Snatch
WOD: 2 RFT
40 KBS (53/35)
40 Pull Ups
40 Goblet Lunges (53/35)
40 Double Unders (1:2)

Thursday
SWOD: Front Squat
WOD:
Every 4 min. for 12 min.
10 S2OH (135/95)
400m Row
3 min. REST
Every 4 min. for 12 min.
12 Front Squats (135/95)
25 Box Jumps (24/20)

Friday
SWOD: Deadlift
WOD: 12 min. AMRAP
2 T2B/K2E
2 HRPU
2 KB Snatch (53/35)
*add 2 reps to each movement each round

Uncategorized

0 Comment

related posts

add a comment