WOD 7/1/20

STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

WORKOUT
FOR TIME
800m Run

Immediately Into…

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

OPTIONAL FINISHER
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)

WOD 6/30/20

SKILL
EMOM x 12 MINUTES
MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)

COOL DOWN
FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

Saturday Strength and Metcon – 6/6/2020

Saturday

Strength
Overhead Squat
Work to a heavy (not max) 1 rep with perfect technique

Workout
Warm-up
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups

Metcon (Time)
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)