June 2017

Thursday 6.15.17   Strength DB Push Press 3 x 5 @ RPE 65 w/ 6 sec eccentric   WOD Weakness EMOM   Competitor Ankle 3-Way

Wednesday 6.14.17   Strength Back Squat 5 x 1 @ 92% superset w/ 4 box jumps   WOD AMRAP (17) 200m Sprint 2 Rds. “DT” (155/105) DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks   Competitors GHR 6 x 2 w/ minimal assistance   Wrist 3-Way

Tuesday 6.13.17   Strength Push Press 3 x 3 @ 77% w/ 3 Sec. Eccentric & 3 Sec. Hold at eye level   WOD S.O.B. For Time (20 Min Cap) – 20 Cal Row – 3 Rd. Cindy – 20 Cal Row – 3 Rd. Cindy – 20 Cal Row – 3 Rd. Cindy –

Monday 6.12.17   Strength Back Squat 3 x 2 @ 83% w/ 3 sec. eccentric (3000) & 4 Max Height Box Jumps w/ 1 sec pause at bottom   WOD “Papercut” ARMAP (8) 5 Man Makers (35/20) 30 ft. Overhead DB Lunge 5 DB Cleans 30 ft. Overhead DB Lunge   Competitors GHR 5 x

Friday 6.9.17   Strength Back Squat 5 x 4 @ 65% w/ 6 sec. Eccentric   WOD “Strict Heavy Fran” 21-15-9 Thrusters (135/95) Strict Pull-Ups  

Thursday 6.8.17 Strength   DB Bench Press 3 x 20 @ RPE 65%   WOD Weakness EMOM   Competitors 10 Rd. (Not for Time) 1 Snatch Balance & 1 OH Squat @ RPE 85

Wednesday 6.7.17   Strength Back Squat 5 x 1 @ 90% w/ 4 box jumps   WOD EMOM (15) 2 Snatch @ 85% 4 Cleans @ Snatch Weight :45 max Cal Ski Erg   Competitors Bar Muscle-Ups 3 x Max Unbroken

Tuesday 6.6.17   Strength Push Press 3 x 3 @ 75% 3 sec. eccentric and 3 sec. pause at eye level   WOD 10-1 C2B HSPU   Competitors 4 Rd. 15 Cal Row 5 Cleans (185/135)   Snatch 2 @ 65% 2 @ 75% 3  @ 80% 1 @ 85% 2 @ 88%   Clean

Friday 6.2.17   Strength Back Squat 2 x 15 @ 60%   WOD EMOM (16) 0:40 Max Cal Bike w/ no arms 20 DB Thrusters (35/20)   Competitors Reverse hyper 3 x 15 superset with 3 x 15 ATP Row