STRENGTH
EMOM 10
1 HANG SQUAT CLEAN + 2 FRONT SQUATS
BUILD IN WEIGHT
CONDITIONING PARTNER WOD - YOU GO, I GO..
10 ROUNDS FOR TIME
220M ROW
10 BOX JUMPS
10 DEADLIFTS
10 WALL BALL SHOTS
SKILL
STRICT PULL UPS 5X5
ADD DIFFICULTY BY COMPLETING THESE WEIGHTED
CONDITIONING
FOR TIME
15-12-9
POWER SNATCH
BURPEES OVER THE BARBELL #135/95
CONDITIONING
5 ROUNDS FOR TIME
20 CAL MACHINE
20 DUAL DB HANG CLEANS
20 PUSH UPS
PUMP
5 ROUNDS OF, NFT
:30 FRONT PLATE HOLD
:45 WALLSIT
1:00 PLANK HOLD
STRENGTH
12M TO BUILD TO HEAVY IN COMPLEX
2 PUSH JERKS + 1 SPLIT JERK
EVERY 3:00X 5
60 DOUBLE UNDERS
24 AMERICAN KBS #53/35
12 HSPU
SCORE IS SLOWEST ROUND
SKILL KIPPING REVIEW
EMOM 20
1- PULLING GYMNASTICS*
2- 200M ROW
3- 15 DB DEADLIFTS #50/35
4- REST
*PULLING GYMNASTICS LEVELS L1- 15 JUMPING PULL UPS L2- 5-10 KIPPING PULL UPS OR C2B L3- 3-5 BAR MUSCLE UPS
FATHERS DAY PUMP
EMOM 15
1- 20 DB SEE-SAW ROWS
2- 10 ALT DB ARNOLDS PRESS, EACH ARM
3- :45 WALL SIT
AMRAP 15
5, 10, 15, 20...
GOBLET SQUAT
PUSH UPS
#53/35 EACH ROUND INCREASE REPS BY 5
PARK WORKOUT- MEET @JUNIPER VALLEY TRACK
CONDITIONING
5 SETS OF 100M RUN
WALK BACK AS REST, RESET AND GO AGAIN
PARTNER WORKOUT
AMRAP 20
STRENGTH
EVERY :90 X 8
2 HANG SQUAT CLEANS + 1 SQUAT CLEAN
WORKOUT
2:00 WORK/2:00 REST X 5
250M ROW
MAX DB BOX STEP OVERS*
*Double DB's #50/35
STRENGTH
5 ROUNDS FOR QUALITY
10 CHEST SUPPORTED BARBELL ROWS
1 SEATED HAND OVER HAND SLED PULL
*BUILD IN WEIGHT
CONDITIONING FOR TIME
42-30-18 CAL MACHINE
21-15-9 PULL UPS