WODs for the week June 1st to June 7th!!

Monday

Buy in – 2 Rounds

50 Skips / 15 Goblet Squats / 10 Russian KBS / 10 per arm Bent Over Row

Mobility – Hip Flow

A) 10 min EMOM – 2 x Back Squat @ 60-70%

Metcon – 10 – 20 – 30

Push Press (95/65)

Cal Row

Buy out – 40 Gymnastics Crunches

Tuesday

Buy in – 3 Rounds

10 BB Clean Deadlifts / 10 Clean Pulls (shrug) / 10 Clean Grip High Pulls / 10 Muscle Cleans / 10 Front Squats

Mobility between Rounds

A) Power Cleans x 3 – 5 sets between 60+70%

Metcon – 2 , 4 , 6 ……. 8 Min AMRAP

Deadlift 185/125

Box Jumps 24/20

Every 2 Min including 0:00 10 Wall Balls

Wednesday

Buy in – EA Warm-up

A) Strict Press x 4 @ 60-70% – 5 sets

Metcon – 3 Rounds

18 T2B

16 SA DB OH Stationary Lunge Step

14 Lateral Burpees Over DB

Buy out – 3 min Pancake stretch

Thursday

Buy in – 3 Rounds

250m Row or Ski / 10 Banded Good Mornings / 10 Pike Push Ups / 30 sec HS Hold

Mobility – Pain Ball on Lats and upper back (on floor)

A) DB Clean and Press 4 x 10

B) 10 Left Arm KB Swing

10 Right Arm KB Swing

10 KB Swings

x 4 sets (all to be unbroken and Russian style)

Metcon – For time

1000m Row or Ski

rest 2 min

1000m Row or Ski

Friday

Buy in – 2 Rounds

200m Run / 5 Slow Push-ups / 20 sec hang / 10 cossack squats

3 option for “Murph” this year

Murph

1 mile run

20 rounds

5 Pull ups

10 Push ups

15 Air squats

1 mile run

Mini – Murph

1 mile run

13 Rounds

5 Pull ups

10 Push ups

15 Air Squats

1 mile run

Half Murph

1 km run

10 rounds

5 Pull ups

10 Push ups

15 Air squats

1 km run

June 1, 2020

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