WOD 6/29

Back squat
“Find heavy 10
Then 3×6 at heavy 10”
Work up in sets of 4s or 5s. You should only attempt ONE set at 10 reps. Trust your body. If rep 4 and 5 feel easy, stop and go up in weight. If rep 4 and 5 feel very difficult, stop and go down in weight. The weight should be challenging but you should not go to failure.
Snatch 75/55

WOD 6/22

Quick pull review/cadance check

Hero WOD: Lumberjack 20

20 Deadlifts (275/185)
Run 400m
20 Russian KB Swings (70/53 lbs)
Run 400m
20 OHS (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 lbs)
Run 400m

WOD 6/21

5 Rounds for Quality:

10 Dumbell Bench Press

8 V Ups

6 Strict Pullups

Review Push Press


With a Partner: You each have your own bar and complete each complex without letting go of the bar. You are allowed to set bar down and rest as needed between rounds.

5 Rounds for time: 

5 Alternating Push Press 115/75

7 Alternating Front Squat 115/75

9 Alternating Deadlifts (Hold on top) 115/75