20.06
PARTNER WOD:
12 min AMRAP
– 7/5 Cal Ski Erg Sprint
– 8 Alternating DB Snatches @ 15/10kg
REST 1 min
12 min AMRAP
– 10/7 cal Bike Erg Sprint
– 6 Burpees
REST 1 min
12 min AMRAP
– 7/5 cal Echo Bike Sprint
– 8 Russian KB Swings @ 24/16kg
Always switch after completing full round.
1 works = 1 rests.
22.06
33 min AMRAP:
– 30/22 cal Echo Bike
– 20 Burpees Box Jump Over
– 30 Double KB Hang Power Clean and Jerk @ 2x 16/12kg
– 20 Double KB Front Rack Box Step Overs
24.06
HERO WOD ‘HEX’
35 min AMRAP:
– 50 Walballs 9/6kg
– 40 Box Jumps
– 30 T2B / 30 L-Ups
– 20 Deadlifts @ 60/40 kg
– 700 m Run
21.06
A) ± 12 min Bar Muscle Ups Practice
B) WOD: FOR TIME
– 12 Bar Muscle Ups
– 12 Hang Squat Clean
– 400m Run
– 9 Bar Muscle Ups
– 9 Hang Squat Clean
– 200m Run
– 6 Bar Muscle Ups
– 6 Hang Squat Clean
– 100m Run
Rx = 42/22kg
23.06
A) Snatch Complex – Build Up:
1 Squat Snatch + 1 Hang Squat Snatch (below the knee)
CAP: 15
B) Every 2 min x 5:
– 8 Hang Power Snatches @ 40/25kg
– 12 WallBalls @ 9/6kg
TIME LEFT = REST
SCORE = SLOWEST ROUND
24.06
A) WOD: 27 min AMRAP
– 700m Run
– 10 Deadlifts @100/60 kg
– 400m Run
– 50 Sit Ups
25.06
TEAMS OF 2:
13 min AMRAP
– 12 Pull Ups
– 12 Push Press
REST 2 min
13 min AMRAP
– 12 Ring Dips
– 12 Front Squats
Rx = 43/30kg
1 works = 1 rests. Split reps as you wish.
