Sunday 062313 To Saturday 062913

Sunday (6/23)

WOD Prep:

Banded Ankle Distraction

*2 Minutes per Side

Then…

Squat To Stand 2 x 12

Skills:

Review & Practice Rowing Technique

Conditioning:

For Time:

5k Row

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Monday (6/24)

WOD Prep:

Barbell Inner Thigh Smash

*2 Minutes per Side

Strength:

High Bar Back Squat 3 x 6

* Heavy As Possible

** Rest 3 Minutes Between Working Sets

* 20 Minute Time Cap

Conditioning:

For Max Repetitions:

3 Minutes – Max Effort: Wall Balls (20/14)

* Rest 2 Minutes

2 Minutes – Max Effort: Wall Balls (20/14)

* Rest 1 Minute

1 Minute – Max Effort: Wall Balls (20/14)

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Tuesday (6/25)

WOD Prep:

Banded Knee Distraction

*2 Minutes per Side

Strength:

Establish a 2RM: Hang Clean

* Rest 4 Minutes Between Attempts

* 15 Minute Time Cap

Conditioning:

For Time:

21-15-9

Push Press

Burpees

* 8 Minute Time Cap

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Wednesday (6/26)

WOD Prep:

LAX in Forearms

*2 Minutes per Side

Strength:

Pendlay Row 4 x 4

* Heavy As Possible

** Rest 1 Minute Between Working Sets

* 12 Minute Time Cap

Conditioning:

20 Minute AMRAP of:

5 Handstand Push-Ups

10 Box Jumps (24/20)

15 Kettlebell Swings (53/35)

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Thursday (6/27)

WOD Prep:

Barbell Quad Smash

*2 Minutes per Side

Strength:

Front Squat 5 x 3

* Heavy As Possible

** Rest 2 Minutes Between Working Sets

* 20 Minute Time Cap

Conditioning:

For Time:

50 Unbroken Double Unders

40 Air Squats

30 Push Ups

20 Pull-Ups

50 Unbroken Double Unders

40 Air Squats

30 Push Ups

20 Pull-Ups

50 Unbroken Double Unders

* 15 Minute Time Cap

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Friday (6/28)

The Hopper!!!

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Saturday (6/29)

WOD Prep:

Banded Elbow Distraction

*2 Minutes per Side

Strength:

Establish a 1RM of the Following Complex:

1 Power Snatch

2 Snatch Push Press

3 Overhead Squat

* 15 Minute Time Cap

Conditioning:

Every Minute On The Minute For 10 Minutes:

2 Muscle-Ups

1 Snatch (135/95)

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