20.06
A) Jerk ( push/split) 5-4-3-1-1-1-1 (Build Up)
CAP: 15
B) WOD: 5 ROUNDS
– 500/400m Row
– 20 DB Hang Power Clean and Jerk @22.5/15kg
21.06
A) ± 12 min Ring Muscle Ups Practice
B) WOD: FOR TIME
– 12 Ring Muscle Ups
– 12 Hang Squat Clean
– 400m Run
– 9 Ring Muscle Ups
– 9 Hang Squat Clean
– 200m Run
– 6 Ring Muscle Ups
– 6 Hang Squat Clean
– 100m Run
Rx= 60/40kg
22.06
25min. AMRAP:
– 30/24 cal Row
– 10 Handstand Push Ups
– 75 Double Unders
– 10 Push Ups
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 @ 50/35kg
– 12 WallBalls @ 9/6kg
TIME LEFT = REST
SCORE = SLOWER ROUND
24.06
A) 33 min AMRAP:
– 700m Run
– 10 Deadlifts @ 143/98 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.
26.06 WOD:
FOR TIME:
– 50 Toes 2 Bar
– 10m HandStand Walk
– 30 One Arm DB Overhead Reverse Lunges
– 20m HandStand Walk
– 40 Toes 2 Bar
– 20m Handstand Walk
– 20 One Arm DB Overhead Reverse Lunges
– 30m Handstand Walk
– 30 Toes 2 Bar
– 30m Handstand Walk
– 10 One Arm DB Overhead Reverse Lunges
20.06
1RM
Deadlift
1 RM
Strict Press
22.06
1RM
Back Squat
1RM
Bench Press
21.06
Clean Pull 5×3
Clean+ Jerk 1+2
Front Squat 3×3
23.06
Snatch Balance 5×2
Mid Hang Snatch 1 rep
Snatch Pull 5×3
