Wednesday 6/8/22 Spindrift

 

Monday 6/6/22 lunges +

 

Sunday 6/5/22 deadlifts burpees air squats

 Strength: Rack pulls 5-5-5-3-3-3

Conditioning: E2MOM in 16 minutes 

8 deadlifts (155/105)

8 bar facing burpees

24 air squats 

Saturday 6/4/22 power cleans + push press ladder

 #1. Strength: Trap bar farmer carry

#2. Conditioning: power clean/push press ladder

Power cleans 1-2-3-4-5-6-7-8-9-10

Push press 10-9-8-7-6-5-4-3-2-1

* 10 WAllballs between rounds

Strength-  Mo-95#

                 Matt- 185#

                 Kate- 195#

                  Lynn- 165# ( her body weight 😂)

                 Pete- 235#

Metcon

Lynn -16:05

Matt- 16:25

Mo- 17:02

Kate-17:08

Pete- 20:21

Friday 6/3/22 sit ups, singles, front squats

 Conditioning: for time

25 sit ups

50 singles

15 front squats

-

25 sit ups

50 singles

13 front squats

-

25 sit ups

50 singles

11 front squats 

- 

25 sit ups

50 singles 

9 front squats 

Thursday 6/2/22 partner

 Strength: front squats

Conditioning: partner WOD for time

Row 1200 meters

Partner holds plank (switch every 200 meters)

100 Thrusters 

Partner holds wall sit ( switch every 10)

6/1/22 EMOM deadlift and KB

 Conditioning: EMOMS X3

EMOM-6

7 deadlifts

7 KB swings

REST 2 minutes 

EMOM-5

5 deadlifts

5 KB swings

REST 2 minutes

EMOM-4

3 deadlifts 

3 KB swings 

* add weight after each EMOM