Workout of the Day: 6/3/19 - 6/9/19

MON 6/3

A. 3 Rounds of:
DB Russian Box Step-ups x 30 sec/leg (rest 30 sec b/w legs)
Narrow Grip BB upright row x 6-10
(90 sec rest)

B. Partner WOD!
15 min AMRAP:
15 Wallballs (20/14#)
30 Double Unders
200m Run (75th st)
*one partner works at a time, alternating tasks

TUE 6/4

A. Power Clean - build to a tough double in 12 min (TnG as able)

B. 16 min EMOM:
Min 1: 30 sec DB Power Clean & Jerk (NTE 50/35#)
Min 2: 30 sec Hand Release Push-ups
Min 3: 30 sec Row for cals
Min 4: Rest

WED 6/5

A. 3 Sets:
Front Squat x 5
Chin up x 3
(Rest 90 sec b/w sets)

B. Partner Workout!
4 Rounds for time:
20 Pull-up
40 DB Box Step-up (1 DB, NTE 50/35#)
60 Cal Row
*Divide work anyhow, anyway. One partner works at a time.

THU 6/6

A. 4 Sets:
Close Grip Bench Press x 2-4
(spot partner!)
DB External Rotation x 4-8/arm
(Rest 90 sec)

B. 9 min AMRAP:
100m SA OH carry (switch arms @ 77th st)
Run 100m

FRI 6/7

A. 4 sets:
Deadlift @30x1 x 10-8-6-4
(Rest 2 min b/w sets)

B. 12 min AMRAP:
6 Deadlifts (@~70-80% of today's best, NTE 225/155#)
8 Toes to Bar
12 Goblet Reverse Lunges (53/35#)
18 Mountain Climbers
*score = rounds + reps

SAT 6/8

Saturday surprise!

SUN 6/9

SUNDAY STRETCH @ 10am or rest.