Friday June 14th, 2019

Strength:

A1. BB Rows 5-5-5-5

A2. Strict HSPU 1-5x4

WOD info:"Iron Core" Steel Series 11/12-18 min time cap

Cash in: 50 Hallow Rocks14-12-10-8-4-2*Overhead Squats 125/85*Perform 2 KB Turkish Get Up after each set of squats, (1 each arm) 44/26

Cash Out: 50 V-Ups

Wednesday June 12th, 2019

StrengthA1. Barbell Strict Press Seated 5-5-4-4-3A2. Weighted Pullups 5-5-4-4-3

WOD:Complete Ladder for time

A. Complete For time5-4-3-2-1Bar MU+ KB Box Step Overs 44/26- 24/20"rest 3 min

B. Complete For time1-2-3-4-5Deadlift 225/155HSPU

Monday June 10th, 2019

Strength:A. Front with 3 sec pause 3x5*

*after each set 200M Weighted Run: Vest, Plate, Ball

WOD:

4 Rounds for time:15/10 cals Bike10 Burpee Box Jumps 24/20"10 C2B

Sunday June 9th, 2019

Skill:Turkish Get-Up

Drill:Work up in weight per each side 4-3-2-1

WOD:5 Rounds For time

2 TGU per side

Row 500M

50 Foot Overhead Carry each arm w/TGU weight

FRIDAY June 7th, 2019

Strength Sumo Deadlfts 5-5-5-5

WOD info:"Fox Tail" Steel Series 10/12- 15 min time cap

15-25-20-15-10-5Snatchs*+Double Unders*

*Weight Increases each set

Ladies55-65-75-85-95

Gents75-85-95-105-115