25/06/18 – 01/07/18

Monday 25

WOD 1

3 Rounds

12 KBS

15 Pull Ups

18 Box Jumps

*10 min Time Cap

WOD 2

EMOM12

Min 1: TTB Max Reps in 30s

Min 2: Plank 45s hold

Min 3: Wipers max reps 30s

Tuesday 26

WOD 1

Clean

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

WOD 2

15 – 12 – 9 – 6

Hang Power Clean 30/20kg

Lateral Burpee over Bar

*7min Time Cap

Wednesday 27

WOD 1

Bench Press

6 – 6 – 6 – 6 – 6 – 6

WOD 2

In Teams of 3

AMRAP15:

9 Rope Climbs

18 Ring Dips

36 Air Squats

Thursday 28

WOD

Check In: 150 DU

50 Burpees

40 Sit ups

30 KB swings 24/16kg

20 Cal Row

10 OH Squats 50/35kg

5 Muscle Ups

Check Out: 150 DU

*20min Time Cap

Friday 29

WOD 1

Tempo Back squat

6 – 6 – 6 – 6

5 – 5 – 0 – 0

WOD 2

5 Rounds For Time

6 Snatches

12 Wall Balls 9/7kg

6 Box Jumps 24/20″

*12 min Time Cap

Saturday 30

Hero WOD

DT

5 Rounds For Time

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

*Rx = 60/42.5kg

*15 min Time Cap

**“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”

Sunday 01

REST DAY

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