Monday, June 9th- Wednesday, June 11th-

Monday, June 9th

Buy In

4 x 12 push ups

WOD

(A) 1 minute max rep wallballs @ 20/14#

1 minute rest

(B) 1 minute max rep box jumps @ 24/20"

1 minute rest

(C) 1 minute max rep kettlebell swings @ 55/35#

5 minute rest then:

30 pull ups in 2 minutes

5 minute rest then:

7 minute AMRAP of:

1/3 x A

1/3 x B

1/3 x C

**ex. For Part A you had 30 wallballs.  Therefore you do 10 wallballs for the AMRAP

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Tuesday, June 10th

Strength

Overhead Squat: 8 x 3 @ 60-70%

with 10 x Banded Pull Aparts after each set

WOD

7 rounds for time:

7 Front Squats @ 155/95#

10 Ring Dips 

* 20 Double Unders between each set

Box Jumps 24/20"

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Endurance

 @ Hamden High Track @ 6 am

5xOT2M at each station: 

60 meter sprint

12 burpees

2 bleechers

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Wednesday, June 11th

Buy In

8 Rope Climbs (not for time)

WOD

2000 meter row

then:

30 shoulder to overhead @ 135/95#

20 toes to bar

10 handstand push ups

800 meter run


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