June 10th - June 16th

MONDAY

For time:

42 Wallballs (20/14)

21 Deadlifts (225/155)

30 Wallballs 

15 Deadlifts 

18 Wallballs 

9 Deadlifts 


TUESDAY

AMRAP 15:

3 Bar Muscle Ups 

12 Push Press (95/65)

48 Double Under 

WEDNESDAY

For time:

50 KBS, 50 Sit-ups, 400m run 

40 KBS, 40 Sit-ups, 400m run 

30 KBS, 30 Sit-ups, 400m run 

20 KBS, 20 Sit-ups, 400m run 

10 KBS, 10 Sit-ups, 400m run 

Rx = 53/35

THURSDAY

Back Squat

5x5

Increase weight 10-20lbs if you were here last week for the 5x5. If you missed this class, work up to something heavy (around 70%) and perform all 5 sets with that weight. Perform a set every 3 minutes for 15 minutes.

FRIDAY

For time:

15 Hang Power Cleans (155/105)

15 Strict Ring Dips 

800m Run

10 Hang Power Cleans

10 Strict Ring Dips 

400m Run

5 Hang Power Cleans

5 Strict Ring Dips 

200m Run

SATURDAY

8:00am: Class Cancelled

Trail Run WOD @ KP bluff

  • bring a weight vest if you have one

  • bring water

11:00am CF Class:

“Surfer on Acid”

3 rounds for time:

400m run

21 Burpees 


SUNDAY

Fathers Day Bro Sesh 

AMRAP 10:

10 V-Ups

10 Ring Rows 

4 sets:

20 Bicep Curls 

20 Banded Tricep Extension 

rest as needed between sets 

 
JOEY ADDUCIComment