June 12/26.
Strength: 12 min EMOM 1- 5 HSPU > 3 sec descent 2- 10 Strict Press 3- 5 Strict Pull-ups > 3 sec pause chin above bar 4- 35 sec Hollow Hold. WOD: 15 min AMRAP > BB @ 95/135 9 DL 7 Front Sq 5 S2OH 30 DU’s
June 11/26.
Strength: Squat Cleans 2 reps > 10 min EMOM. WOD: BMU Nasty Girls 3 Rounds 50 Air Squats 7 BMU 10 HPC (95/135) *** BMU - sub 10 pull-ups + 10 pushups ***
June 10/26.
Strength: Snatch Complex 1 Hang Power Sn + 1 Sq Snatch + 1 OHS 6 sets > every 90 sec. WOD: 16 min AMRAP 10 Box Jump overs (20/24) 10 DB Sn (35/50) 10 WB (14/20) 10 C2B.
June 9/26.
Strength: Sumo DL 20 min to establish a 1 rep MAX. WOD: 20 min EMOM 1: 15/20 Cal Row 2: 30 Hollow Rocks 3: 12/15 Cal Bike 4: 25 KBS 5: 45 sec Plank.
June 8/26.
Strength: Back Squats 2 reps - 6 sets - every 90 sec. WOD: 3 Rounds 7 Power Sn (85/115) 14 Bar over Burpees 400 m Run.