Thursday 6-6-19

Skill

Rope Climbs

WOD

30min AMRAP

400m Run

21 Walking Lunges

15 sit-ups

9 Burpees

3 Rope Climbs

Wednesday 6-5-19

Strength

10min EMOM

2 Back Squats

80-85%

WOD

Complete in any order

For Time

30 Squat Snatches (135/95)

60 C2B

90 Cal Row

Tuesday 6-4-19

Skill

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU, must complete each set unbroken before u can move on

15min Time cap

WOD

10min AMRAP

Ascending Ladder by 1 starting at 1 of…

HSPU

Box Jumps (30/24)

DL (225/135)

Measure total reps

Cashout– 3×10 Ring Dips

Monday 6-3-19

Strength

Temp Front Squats

5-5-5-5-5

(2-2-1-0)

WOD

For Time

80 WB

60 KBS (53/35)

40 Push-ups

20 Power Cleans (155/105)

400m Run

18min Time cap