Monday 6/17 WOD

Strength, E2MOM10, 8 bench press @ 65%.

Wod. 3 RFT, 20 deadlifts 155#/105#, 15 pullups, 20 hang dumbbell reverse lunges 40#/30#, 15 pullups.


Monday 6/10 wod

Strength, every 2 minutes for 5 sets, 3 position snatch(full). High hang, hang, and from the ground. Starting at 65% of 1 RM and climbing based off technique. 

Wod, For time, 21 thrusters, 12 pullups, 21 overhead squats, 12 toes to bar, 15 thrusters, 9 pullups, 15 overhead squats, 9 toes to bar, 9 thrusters, 6 pull ups, 9 overhead squats, 6 toes to bar.

Monday, 6/3 WOD

Strength:
Deadlift. Every 90 seconds do 3 reps @ 75% of 1 RM for 5 sets.

Wod:
Partner WOD. 10 RFT, 250m/175m row,
7 burpees over the rower,
15 wallballs 20#/14#. Partners alternate rounds.