Daily WOD

6/18 L2 Skill Power Clean + Power Jerk 2,2,2,2,2,2 Work to a heavy double over 6 sets WOD Triple alt tabata (24 Rounds,12 min) a. Push Up b. Strict Pull Up c. Double Under L1 12 min AMRAP 200m row 10 push ups 10 box jumps 10 goblet squats

L1 6/17 L2 Skill Bench press 6,6,6,6,6,6 Work to a moderate set of 6 over 6 sets WOD 5 rounds Row 200m 20 wall balls (20/14) 10 Med ball sit ups (20/14) For time: 1 lap around the block 50 burpees 80 sit ups 1 lap around the block

6/16 Skill 3 rounds 30 s ring support hold 8 Turkish get up (per side) 12 single leg glute bridge (per side) WOD AMRAP 10 20 Deadlift (135/95) 20 Mat Nasties 20 Push Up

6/15 l2 Skill none partner WOD For Time With Partner 60 T2B 40 Lateral Bar Burpees 20 Squat Cleans (115/75) Run 1 lap 50 T2B 30 lateral bar burpees 16 Sqaut clean (135/95) Run 1 lap 40 T2B 20 lateral bar burpee 12 Squat clean (155/115) Run 1 lap Run is completed together, all other…

6/14 l2 Skill Front Rack Step Up 4×10 (per side) (~20% of 1RM back squat) WOD 3 RFT 60 double unders 30 Russian kbs (70/53) 10 Strict pull ups l1 50-40-30 Jumping pull ups Air squats sit ups

6/13 L2 Skill Power Snatch + Snatch Balance + OHS 5×1+2+3 Work to a heavy set for the complex over 5 sets WOD 1 Mile Run Test THEN 100 abmat situps time RECORD MILE TIME AND TOTAL TIME! L1 Push Press 6×3 Sumo Deadlift 6×3

6/12 L2 Skill NONE WOD AMRAP 35 2000m Row 20 Elevated Ring Rows (3x45lb plate) 100m KB Farmers Carry (R) (70/53) 100m KB Farmers Carry (L) 20 Strict Ring Dips L1 30-20-10 KB DL Goblet squats 400m run after each rd

6/11 L2 Skill Back Squat 5 min to work up to 80% Then 5×5 @80% WOD EMOM For 10 minutes 6 Thrusters (75/55) 5 T2B 4 lateral Bar Burpees L1 20 min EMOM Even – 10 push ups Odd – 15 American swings

6/10 L2 Skill Sumo Deadlift 10,10,10,10, Work Up to a heavy set of 10 sumo deadlift over 4 sets WOD 4 RFT 20 Med Ball Squat Clean 20 Push Up 400m Run L1 Skill work Strict pull ups (banded or squat rack Kipping 20 mins Wod 3 laps around block 50 burpees

6/9 Skill 3 Rounds 10 Bulgarian DL (per side) 10 Seated KB Bottom Up Press (per side) 1 Min OH PLate Hold (25kg/20kg) WOD 10x 100m Row (ME) Rest 1 min between efforts