WODS: June 2022

29 June Wod:
3 rounds:
400m run
10 x snatch (135/95)
15 x bar facing burpee
*pick weight to do at least 2 sets of 5 x tng*

*14 min cap*

4 rounds:
Every 5 minutes 
15/12 × CAL BiKE
15 X Thruster (75/55)
15 x Toes to bar 

Lindsey’s bday wod!
For time:
150 x double under
100 x pistol
80 x deadlift (185/125)
60 x strict hspu
40 x hang clean (155/105)
150 x double under

22 minute cap

10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Deadlift
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Clean
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Snatch
*25 MIN CAP*

*choose load for each lift*

21 June Wod:
21-18-15-12-9-6-3
Handstand push up
*100’ shuttle sprint after each set*
(25’ increments 2x down and back)
12 minute cap

20 June Wod
800m run
40 x chest to bar pull up
40 x box jump over (24/20)
600m run
30 x chest to bar pull up
30 x box jump over
400m run
20 x chest to bar pull up
20 x box jump over
*20 minute cap*

17 June WoD
15 minute EMOM
3x Front Squat
* Post heaviest set of 3*
THEN:
"'ANNIE"
50-40-30-20-10
Double under
Abmat sit-up (feet anchored)
*9 minute cap*

For time:
10-8-6-4-2
Wall Walk
2-4-6-8-10
Clean (185/125)
*20X Air Squat After each Set.
*15 minute cap*

"AVENGERS ASSEMBLE!"
10 rounds for time:
3 x Hulk DEADLIFT (315/205)
3 x IRON MAN RING Muscle Up
3 x Spider-Man burpee building over (48/40")

*16 minute CAP *

I4 June Wod
10 MINUTE AMRAP:
6× DEADLIFT (155/105)
4× HANG CLEAN (155/105)
2x JERK (155/105)
10x Wall Ball (20/14 10')

I4 June Wod
10 MINUTE AMRAP:
6× DEADLIFT (155/105)
4× HANG CLEAN (155/105)
2x JERK (155/105)
10x Wall Ball (20/14 10')

10 June Wod:
2 Rounds:
20/14xCal Row
400m Run
30× HSPU
20/16x Cal Bike
30 x Shoulder to overhead (2x50/35)
*17 MIN CAP*

9 JUNE Wod: Feliz CUMPLEANOS Katherine

3-6-9-12-15-18-21
HANG CLEAN (2x 50/35)
WALL BALL (20/14) 10'
*100' Shuttle Sprint (25' increment) after each set
*I4 MINUTE CAP *

8 June Wod:
20 minute Emom:
MINUTE 1: 60 x DOUBLE UNDER
MINUTE 2: 3-5 × Wall Walk
* POST # Rounds Completed AND REP COUNT *

10 MINUTE AMRAP:
3× BAR Muscle up [ring muscle up]
4 × BAR FACING Burpee
5 × DEADLIFT (225/155)

6 June Wod:
1200m run
60 x toes to bar
800m run
40 x toes to bar
400m run
20 x toes to bar
*18 min cap*
At 18:00:
7 min to est. heavy single squat clean.

*Post load with score*
If you finish early wait til 18:00 to clean.

3 June Wod:
2 rounds:
400m run
21 x deadlift (225/155)
500/425m row (sub 30/24 cal bike if needed)
13 minute cap

2 June Wod
5 MIN AMRAP
3 x Wall Walk
30 x Double Under
*2:00 Rest*
5 MIN AMRAP
10x PVC Stick Jump (24/20*)
10 * AI. DB Snatch (50/35) [2x 50/35]