Month: June 2018

ANGIE Reminder: Come to Tassia’s July 4th BBQ For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats

KB/DB 2 Arm Bent-over Row for 8 reps then Arnold Press for 8 reps – 3 sets of this , every 2 minutes (Use a

OHS (off racks) 4×2 – every 90 seconds (do these 4 sets first then do the next portion) Snatch Deadlift 4×2 using 1RM Snatch Weight

SKILL: Every 2 Minutes Complete: 5 Pull Ups, 10 HRPU, 15 Air Squats (FB: complete 2 rounds every 2 minutes) for 8 minutes (4 rounds

Back Squats: Set 1: 5 reps at 70% then a 45-second wall sit (0:00-2:30) Set 2: 5 reps at 70% then a 30-second wall sit

Strength: Clean “DLs”, 6×2, EMOM 1rm clean weight (Clean DL’s – Just doing the DL portion of the clean essentially) FOCUS ON chest upright, eyes

Nicole AMRAP in 20 minutes of: • 400m run • Pull-ups (max reps) OR MARY AMRAP in 20 minutes of: • 5 HSPU • 10

Strength – Semi or Full Squat CLEAN HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds

Strength: Deadlift Partials (Up to knee, back down then full extension) 6×1, 70% EMOM FOCUS: Flat back, squeeze armpits WOD: 5RFT – 25 min cap

Mobility – Elbow and Shoulder Distraction WOD: AMRAP Work for 3 minutes, rest for 3 minutes for 42 minutes. (7 intervals of 3 minutes of