Monday 6/11 - Decaf Strength:
Strict Press
20 min to find 1RM
WOD:
For Time
30-20-10
KB Swings 53/35
Burpees
Score is weight/time
Tuesday 6/12 -Rough Seas Strength:
Back Squat
30 mins to find 1 RM
WOD:
12 min AMRAP
Teams of 2
Max Distance Row
*Once you switch out complete 5 Pull Ups
**Must be done before you can row again.
Score is weight/team distance
Wednesday 6/13 - Noah Oly:
15 min EMOM
1 Clean n Jerk
*Build to a HEAVY single
WOD:
For Time
20 Knee 2 Elbows
8 Clean n Jerks @ 80% from Part A
Score is heavy single/time
Thursday 6/14 - Sour Patch Kids Strength:
Deadlift
30 min to find 1RM
WOD:
A)
Accumulate 1 of the following
2 min Lsit
3 min Hollow Hold
B)
100m OH/FR Mixed Carry (each)
100m Single Arm Farmer Carry (each)
100m Dball Bear Hug Carry
*If running short on time, pick only A or B
Score is weight/time/pass
Friday 6/15 -Clown Car Strength:
Bench Press
20 min to find 1RM
WOD:
Death by HSPU
Starting at 2 reps
Add 2 reps every minute
Score is weight/rounds + reps
Saturday 6/16 -Totes Ma Goats WOD:
Teams of 3
Station 1) 300m Med Ball Carry/Run
Station 2) 25 KB Russian Swings
Station 3) 15 DB Box Step Overs
*1 person at each station.
*Once everyone has finished their station, rotate to the next
*Keep rotating until you have completed each station 3 times
*Cannot rotate, until all teammates are done with their station complete required work
