Monday, June 8th

WOD
3 Rounds
15 Power Snatches
30/25 Cal Machine
M - 135lbs / F - 95lbs
use a different machine each round
RX+ Squat Snatch
CAP 20:00 Minutes

Tuesday, June 9th

WOD
4 Rounds
400m Run
40 Double Unders
30 Sit Ups
20 Air Squats
12/10 Calories (Any Machine)
CAP 25:00 Minutes

Wednesday, June 10th

WOD A
10:00 AMRAP
2 Ring Muscle Up
6 Burpee Box Jump
8 SB Lunge Steps
Box: M - 24’ / F - 20’
SB: M - 70lbs / F - 50lbs
(Scaled: 2 BMU / 4 C2B, Strict, Kip Pull Up)
REST 5:00 between WOD A & B

WOD B
10:00 AMRAP
4 Ring Dips
10 Box Jump Overs
4 SB Squats
Box: M - 24’ / F - 20’
SB: M - 150lbs / F - 100lbs

RX+: RMU —> 4 Dips

Thursday, June 11th

N.F.T
3 Rounds
10 GHD Back Extension
Side Plank :30 Left
Side Plank :30 Right
10 Sumo DL Highpull
Sprint :30 Any Machine
Choose Loading

WOD
2 Rounds
200m Run
12 Deadlift
REST 2:00
2 Rounds
200m Run
9 Deadlift
REST 2:00
2 Rounds
200m Run
6 Deadlift
CAP 18:00 Minutes
M - 225 / 285 / 315
F - 155 / 195 / 215

Friday, June 12th

STRENGTH 1
Bench Press
Find 1 Rep Max
1 × 5 @ 60%
1 × 4 @ 70%
1 × 3 @ 75%
1 × 2 @ 80%
Then at least 3 attempts to find 1 rep max

STRENGTH 2
Front Squat
1 × 5 @ 65%
1 × 4 @ 70%
1 × 4 @ 75%
3 × 4 @ 80%

Saturday, June 13th

8am Class Only