Wednesday June 12

Practice kip, handstand hold or walk, rope climb, or muscle ups

"Fabs"

2 rounds for time:

25 toes to bar

40 sit ups

300 meter overhead plate carry (45/35)

 

Beach retreat WOD day 3

2 rounds for time:

25 v-ups

25 sit ups

400 meter run (10 push ups every 100 meters)

 

 



Tuesday June 11

 

Shoulder press

5-60%,50-70%,5-80%

 

10 rounds for time:

"Slowroller"

200 meter run

10 back squats (135/95)

5 muscle ups (or sub 10 ring dips)

 

___________________________________________________________________

Beach retreat travel WOD day 2

400 meter walking lunge for time: hopefully it is in the sand!

 

 

 

 

 

 



Monday June 10

 

10 minutes every minute on the minute

2 power cleans as heavy as possible

 

"Grumpy Gills"

30-20-10

burpee box jumps

chest to bar pull ups

 

BEACH RETREAT WOD DAY 1

10 minutes of the following:

20 seconds of push ups, 40 seconds rest

 

"Hahaha"

8 minutes of burpees for reps



Saturday June 8

 

"Laudy Doo Dah"

20 minutes every minute on the minute (alternating exercises)

even minutes: 7 med ball cleans (20/14)

odd minutes: 7 hang power cleans (115/75)

 

cash out:

1500 meter row @ restorative pace



Friday June 7

**Annihilators! Don't skip today!**

 

Work on double unders

 

"Fridizzle"

5 rounds for time

20 wall balls (25/16)

400 meter run

 

 



Thursday June 6

 

Overhead squat

1-1-1-1-1-1-1

(7 sets of 1, go as heavy as possible)

 

then:

"Rest Day"
10 minute AMRAP

clean & jerk

(heavy: approx 75-80% 1RM) or (185/115),

whichever is less



Wednesday June 5

 

Close grip bench press

5 sets of 2 reps

work up to near 2RM then complete as many reps as possible with 80% of your 2RM

 

"Tubthumpin"

4 rounds for reps:

KB swings (53/35)

Burpees

Handstand push ups

slam balls (50/35)

1 min at each station, rest 1 minute after each round

Tuesday June 4

Overhead squat

work up to heavy set of 3 with great form, do not increase weight if form is not good

then back off set of 10

 

clean & jerk

7 sets of 1 rep

 

3 x 1000 meter row with 2:1 rest

your score is your slowest interval

(your rest will double your working time)

 

skill work:

practice kipping pull up or butterfly

 

 

 

 



Monday June 3

*It is a new month so we should all have a new goal! How did your last month's goal turn out for you? Did you do everything possible to achieve it and was it a reasonable goal? If so, then good for you! If not, then let's use June as a good excuse to achieve a new goal. Write them down and tell your friends so you can be held accountable. Good job annihilators :) !

 

OHS Mobility

 

Front squat

work up to a 2RM

then:

as many reps as possible with 80% of your 2RM

 

partner med ball toss (10/8)

 

"Tropical Bunny"
12 min AMRAP
30 double unders
10 Alt DB snatch (60/40)
10 ring dips