Monthly Archives: June 2019

6/29/19
Partner WOD (AMRAP 30)
800m Run (together)
40 Toes to Bar (shared)
40 Power Snatch (shared) (65/95)

6/28/19
WOD (for time)
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
Directly into…
21 Hang Clusters (135/95)

6/27/19
Partner WOD (AMRAP 30)
“You go, I go”
21 power cleans (95/135)
Row 500m/Bike 1 mile
*Partner must plank hold during power cleans and must wall sit during row/bike

6/26/19
Overhead squats (pause)

WOD (for time)
“Nancy”
5 Rounds of
400m Run
15 Overhead Squats (65/95)

6/25/19
“Water Break”
WOD (AMRAP(s))
AMRAP 4
27 Hang Power Cleans (95/65)
27 Lateral barbell burpees
27 Calorie Row

REST 4

AMRAP 4
21 Hang Power Cleans (115/85)
21 Lateral barbell burpees
21 Calorie Row

REST 4

AMRAP 4
15 Hang Power Cleans (135/95)
15 Lateral Barbell burpees
15 Calorie Row

6/24/19
Front squat (pause)

WOD (for time)
“Run Jackie Run”
1000 meter run
50 thrusters (35/45)
30 pull-ups

6/20/19
TEAM WOD (AMRAP(s) x 28)
AMRAP 8
20/15 calorie row
60 second Handstand hold
OR
60 second Handstand walk

REST 2

AMRAP 8
15/12 calorie bike
5 strict pull-ups
10 pull-ups
15 air squats

REST 2

AMRAP 8
10 – 25 ft shuttle runs
20 sit ups
20 hip extensions

6/19/19
WOD (AMRAP 10)
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatch

L1 = 55/75
L2 = 65/95
L3 = 85/115

6/18/19
WOD (for time)
“Helen”
3 Rounds of
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

6/17/19
Back squat*
*going to be a fun build!!

WOD (for time)
3 Rounds of:
75 Double-Unders
50 Air Squats
25/18 Calorie Row