WOD

Thursday, June 30, 2022

Friday 7-1-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats

Conditioning:

On the 3:00 x 5

200 Meter Run

12 Kettlebell Swings (70/53)

12 Kettlebell Suitcase Deadlifts (70/53)

*Slowest round is your score.

Tuesday, June 28, 2022

Wednesday 6-29-22

On the 2:00 x 5

5 Bench Press

Conditioning:

AMRAP 10

10 Deadlifts (65% of 1RM)

10 Bar-Facing Burpees

Monday, June 27, 2022

Tuesday 6-28-22

Conditioning:

2 Rounds

500/400 Meter Row

20 Wallballs (20/14)

10 Chest to Bar Pull-ups

2 Rounds

500/400 Meter Row

20 Overhead Wallball Lunges (20/14)

10 Toes to Bar

Accessory Work:

3 Sets with 1:00 rest between sets

PVC/Band Snatch Drill

3 Position 1

3 Position 2

3 Position 3

Sunday, June 26, 2022

Monday 6-27-22

Benchmark “Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

On the 1:30 x 6

3 Push Jerks

Thursday, June 23, 2022

Friday 6-24-22

Mobility

Conditioning:

1,000 Meter Run

12 Air Squats

12 Push-ups

800 Meter Run

14 Air Squats

14 Push-ups

600 Meter Run

16 Air Squats

16 Push-ups

400 Meter Run

18 Air Squats

18 Push-ups

200 Meter Run

20 Air Squats

20 Push-ups

Tuesday, June 21, 2022

Wednesday 6-22-22

On the 2:00 x 6

3 Front Squats + 3 Back Squats

Conditioning:

12-9-6

Hang Clean and Jerks (135/95)

Lateral Jumps Over Bar

9-6-3

Overhead Squats (135/95)

Lateral Jumps Over Bar

Monday, June 20, 2022

Tuesday 6-21-22

Conditioning Part 1:

Run 1600 Meters

Conditioning Part 2:

EMOM x 5

5 Toes to Bar + 5 Burpees

Rest 2:00

EMOM x 5

4 Wall Walks

Rest 2:00

EMOM x 5

5 Burpee Chest to Bar Pull-ups