Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM

WOD:
For Time
30-20-10
KB Swings 53/35
Burpees

WOD
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint

Oly:
Every 2 minutes for 7 rounds
7 to 10 HSPU (Scale 7 to 10 Push Ups)
2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60%
*Both movements in the same 2 minute interval

WOD:

Strength:
Back Squat (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
AAB Calories
6 rounds of
:20 Sprint
2:40 Rest

Strength:
Bench Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
In 12 minutes complete
1000m row
In remaining time
AMRAP

Strength:
Deadlift (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
3 Rounds For Time – 20 min cap (including rest)
100m Run

30 Double Unders

Strength:
Strict Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
11 min AMRAP
10 T2B
5 Push Jerks 135/95 (Rx+ 185/125)

Teams of 2
5 min AMRAP
4 x 20m Sprints
10 Hang Power Snatch 115/75

Rest 2 min

5 min AMRAP
6 x 20m Sprints
8 Hang Power Snatches 115/75

Rest 2 min

Strength
Back Squat (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
4 rounds for max reps
2 min on, 2 min off
15/10 Cal AAB

Oly:
Hang Power Clean
3 sets of 5

WOD:
18.1
Teams of 2 – IGYG per round
20 min AMRAP
8 T2B
10 Single Arm DB Hang Clean and Jerk 45-50/30-35
14/12 Cal Row