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