June 8 – June 13, 2020


Monday: WOD: “SPIDERMAN”
2 – 15′ Rope Climbs
100 m Run
8 Squat Cleans (135/95)
5R4T

Tuesday: WOD: “HULK”
EMOM: 1 Complex of : (8min)
Power Clean,Push Press, Front Squat, Thruster
WOD: 25 Double Unders
10 TTB
10 Pushups
15 min AMRAP

Wednesday: WOD: “WONDER WOMAN”
5 Pullups
10 Pistols (alt.)
14 DB Snatches (alt)
18 min AMRAP

Thursday: WOD: “IRON MAN”
Odd Couple: Deadlift/Stict Pullups(10 min)
WOD:
Row 300m
5 Clean & Jerks
15 Burpees
3R4T

Friday: WOD: “BATMAN”
100M MB RUN ; 1 THRUSTER ; 1 HSPU ; 1 SLED PUSH (48′)
200M MB RUN: 2 THRUSTERS ; 2 HSPU ; 1 SLED PUSH (48′)
300M MB RUN; 3 THRUSTERS ; 3 HSPU; 1 SLED PUSH (48′)
400M MB RUN; 4 THRUSTERS; 4 HSPU; 1 SLED PUSH (48′)
AMRAP 20 MIN, AFTER COMPLETED ROUND, GO BACKWARDS

Saturday: WOD: “Event 3 REGIONALS 2015 Modified”
AKA “THE INCREDIBLES”
1 mile run
50 OHS
100 Situps
150 Double Unders
50 SDLHP
100 Box jump overs
AMRAP 26 MIN

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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