Monday June 26 - Saturday July 1, 2023

Monday June 26

21-15-9                                                
Deadlifts 225/155                       
200m run                                                      
Pull ups                                                        
200m run   
                                              
Tuesday June 27

For Time
1-2-3-4-5-6-7-8-9-10 reps
HP Cleans 40% of BW
Ring Dips
Then, 800-meter Row
10-9-8-7-6-5-4-3-2-1 reps
Thrusters 40% of BW
Push ups

Wednesday June 28

1min AMRAP- 1min rest x 8                                                                    
For total reps                                                    
10 burpees                                                         
max Back squats 135/95

Thursday June 29

Buy in                                                              
1mile run                                                 
2 Rounds for Time
20 KB SDLHP 1.5/1p
20 Double-Unders
20 SA Overhead Walking Lunges
20 Double-Unders
20 Alt KB Snatches
20 Double-Unders
20 KB Clean & jerk
20 Double-Unders
20 Kettlebell Swings
20 Double-Unders       
                                                                            
Friday June 30

Tabata This                                                              
With a 24min running clock                                                                  
Tabata row for cal                                                       
1min rest                                                                         
Tabata squats                                                      
1min rest                                                       
Tabata Pull ups                                                          
1min rest                                                             
Tabata Push ups                                                       
1min rest                                                                     
Tabata sit ups                                                         
Score for each movement is the lowest number of reps performed in any of
the eight intervals. Total score is sum of the lowest score for each movement.

Saturday July 1

No coached class today.  Open gym 9-12 to come and complete the WOD on your own.

Canada Day WOD                                           

Bulger                                                           
10 Rounds for Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats 135/95
7 Handstand Push-Ups