TUESDAY
“A Little Build Up”

Strength
3 Strict Press + 2 Push Press + 1 Push Jerk (Build over 6 sets)

WOD
12 Min AMRAP
5 DB Man-makers (renegade row + g2oh (not through a squat) 35/25
10 KB Swings 53/35 FB: 70/53
20 Double Unders
5 DB Man-makers
20 KB Swings
30 Double Unders
5 DB Man-makers
30 KBS
40 Double Unders
5...
40...
50...

MONDAY
“Daniel”

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

WOD
50 Pull-ups (Option to Scale to 30)
400m run
21 Thrusters 95/65
800m Run
21 Thrusters
400m Run
50 Pull-ups (Option to Scale to 30)

Monday's morning class schedule :
6am On-ramp,
8am and 9am regular classes, then Felix brunch at 10am.

Evening schedule is 5:30pm regular class.
7:30pm On-ramp.

Note: I personally will be doing the workout tomorrow at 4:30pm if anyone would like to join me :)

FRIDAY
“Lightweight Contender”

Skill
GOAT Work

WOD
15 Min AMRAP
6 Alternating TGU 35/25 FB: 53/35 KB
10 Ring Rows FB: 5 Muscle-ups
20 Push-ups
30 KB Swings 53/35 FB: 70/53
40 Squats FB: 20 Alternating Pistols

THURSDAY
“Body Repair Shop”

Strict Strength
12 Min EMOM
Even: 2-6 Strict Pull-ups FB: strict C2B
Odd: 2-6 Strict Ring Dips FB: 1-3 Strict Ring MU

WOD
12-9-6
Hang Squat Clean Thrusters 95/65 FB: 115/75
Toes-2-Bar

Then,
12-9-6
Back Racked Lunges 95/65 FB: 115/75
Burpees over the Bar

WEDNESDAY
“Fight Gone Bad”

Stability Strength
2 Sets
I. 30-60” Chin over Bar Hold
Ii. 60” Double DB or KB Overhead Hold
Iii. L-hang or L-sit Hold 30-45”

WOD
3 Rounds with 1 Min @ Each Station
Wall Balls 20/14
SDHP 75/55
Box Jumps 20” (all)
Push Press 75/55
Row for Cals
*1 Min rest*