6/19

6/19 Mona Lisa 5 Rounds for Time 15 T2B 20 Cal Row 25 KBS (53/35) 10 Push Ups

6/18

6/18 Warm Up: 500m Row 25 Air Squats 25 Sit Ups 25 Push Ups 25 Lunges 50 Ft:   Inchworms High Knees Butt Kickers WOD: (No Time Cap – Start Early) FOR TIME: 5 K Row “Karen” 150 Wall Balls For Stop/Drop/Rest: 5 Burpees and...

6/10

6/10  “Adderall” 0-10 Minute: 1 Mile (1600m) Row + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Row + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Row + Max Thrusters (95/65) in...

6/2

6/2    “Hold On” For Time: Unbroken Sets of Deadlifts (225/155) 10.9.8.7.6.5.4.3.2.1 Then: “Fran” Thrusters (95/65) Pull-ups 21-15-9 reps

6/1

6/1 Warm Up Core Strength: 2 rounds of 1 min each movement Plank/R Side Plank/L Side Plank/Superman/Cobra METCON – For Time 1600m Row 100 Air Squats 100 BFSU 50 KBS (53/35) 50 OTB Facing Burpees 25 Push Ups 25 Double Unders (2 min of Double Under Work)...
WORKOUT OF THE DAY