WEEK OF 6/17/19
MONDAY
Strength/Skill
Bar Prep
WOD
“Isabel Meets Grace” – Compare to 8/26/17
30 Snatches
30 Clean & Jerks
Rx: 115/73
R+: 135/93
TUESDAY
Strength/Skill
Front Squat 1s (go off of 90% x 1rm or 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD
“Ghost” – Compare to 10/21/17
6 rounds for reps:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
WEDNESDAY
Strength/Skill
Accumulate 40 Ab Pikes and 40 Body Saws on the Rower
WOD
5 rounds for time:
Sled Push 40yds (90/70)
20 KB Swings
10 Chest to Bar Pullups
THURSDAY
Strength/Skill
Shoulder Press 1s (go off of 90% x 1rm or 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD
“Halves” – Compare to 4/13/18
3 rounds for time:
Run 800m
rest 3 minutes
FRIDAY
Strength/Skill
Tabata Assault Bike
WOD
“Diane”
21-15-9 reps:
Deadlift (225/155)
Handstand Pushups
or
AMRAP in 10 minutes:
15 Deadlifts (185/123)
30 Pushups
SATURDAY
WOD with Mike & Kari