WODs for the week of 06/10/2019

Monday, 06/10
15 min EMOM: high volume, strict movements, core
min a) 10 front squats @ around 50% of 1 rm
min b) 5-8 strict pull-ups / ring rows
min c) 8-12 push-ups
*upscale push-ups to weighted push-ups, or push-ups from kettlebells if possible.

Tuesday, 06/11
50/40 cal row legs, about 20 min, snatches
40 box step-ups (weighted if possible, 53#/35#)
30 power snatches snatches
40 box step-ups (weighted if possible, 53#/35#)
50/40 cal row
lvl 1: 115# / 75#
lvl 2: 95# / 65#
lvl 3: 75# / 55#

Wednesday, 06/12
12 min. AMRAP:
14 kettlebell swings 53# / 35#
16 Russian twists (left+right=1 rep)

post WOD strength:
5×6 strict pull-ups with a 5 second negative
then
3 sets of max effort plate curls

Thursday, 06/13
8 min AMRAP:
partner a) 60 foot sled push
partner b) AMRAP dual kettlebell deadlifts 53#/35#
women: four 45# plates
men: six 45# plates

8 min AMRAP:
partner a) 100m run
partner b) dumbbell floor presses 50#/35#

Friday, 06/14
4 rounds for reps:
1:00 wall balls
1:00 overhead walking lunges 45#/25#
1:00 burpees
1:00 row
1:00 rest

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