Sunday 061613 To Saturday 062213

Sunday (6/16)
WOD Prep:
Kettlebell Arm Bar
*2 Minutes per Side
Strength:
Practice the Turkish Get-Up for 12 Minutes
Conditioning:
For Time:
7 Turkish Get-Ups (Right Arm) (53/35)
25 Kettlebell Swings (53/35)
50 Double Unders
25 Kettlbell Swings (53/35)
50 Double Unders
25 Kettlebell Swings (53/35)
7 Turkish Get-Ups (Left Arm) (53/35)
* 15 Minute Time Cap
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Monday (6/17)
WOD Prep:
Squat Therapy 3 x 15
* Rest 90 Seconds between Sets
Conditioning:
“Chelsea”
Every Minute On The Minute for 30 Minutes Complete 1 Round of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
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Tuesday (6/18)
WOD Prep:
Super Front Rack
* 2 Minutes per Side
Strength:
Pausing Front Squats 5 x 3
* Heavy As Possible
** Rest 3 Minutes Between Working Sets
* 20 Minute Time Cap
Conditioning:
7 Minute AMRAP of the following Complex:
1 Power Clean (155/105)
3 Front Squats (155/105)
5 Push Jerks (155/105)
* All movements must be completed without dropping the barbell for the round to count.
** All Movements must be Strict: No Squat Clean, No Thrusters.
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Wednesday (6/19)
WOD Prep:
Posterior Chain Floss
* 2 Minutes Per Side
Strength:
Deadlift 3,3,2,2, 1
* Heavy As Possible
** Rest 2 Minutes Between Working Sets
* 20 Minutes Time Cap
Conditioning:
“Death By Tabata”
Alternating Tabata Rounds of:
Deadlifts (185/115)
Burpees
* Perform as many reps as possible for 20 seconds of Deadlifts. Rest 10 seconds. Then perform as many Burpees as possible in 20 seconds. Rest 10 seconds. Repeat this sequence 14 more times for a total of 16 sets. Your score is counted by the total number of reps completed in 16 sets.
*The entire workout will take 8 minutes.
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Thursday (6/20)
WOD Prep:
Kettlebell Arm Bar
* 2 Minutes per Side
Strength:
Floor Press 5 x 5
* Heavy As Possible
** Rest 2 Minutes between Working Sets
* 20 Minute Time Cap
Conditioning:
“The Prius”
21, 15, 9 reps of:
Floor Press @ Bodyweight
Strict Pull Ups
* 10 Minute Time Cap
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Friday (6/21)
THE HOPPER!
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Saturday (6/22)
WOD Prep:
Russian Baby Maker
* 2 Minutes
Strength:
Establish a 3RM Thruster in 15 Minutes
* Use A Rack
* Rest 2 Minutes between Attempts
Conditioning:
15 Thrusters (155/105)
200m Sprint
10 Thrusters (155/105)
200m Sprint
5 Thrusters (155/105)
200mSprint
*12 Minute Time Cap

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