Monday June 20 - Saturday June 25, 2022

Monday June 20

Part A

15min ankle/calf mobility

Part B

2 rounds   
8 ATG lunge 3,2,1,1     
30sec SL balance  

Part C

4 rounds    
12 Hang C&J 50/35   
12 Burpees  
Directly into 4 rounds   
9 Alt DB snatch 50/35  
9 Box Jumps 24/20   
Directly into 4 rounds  
6 DB Push press  
6 Burpee Box Jumps 24/20

Tuesday June 21

Part A

15min Hip mobility

Part B

2 rounds   
8/leg hip Airplanes
8/leg 90/90 switches with heel lift

Part C

AMRAP 5min  
T2B  
EMOM 5 Thrusters 115/75     

Rest 3min   

AMRAP 5min  
Front squats 135/95  
EMOM 5 C2B  


Wednesday June 22

Part A

15min Shoulder mobility

Part B

2 rounds    
8/arm KB Supine shoulder rolls    
8 Prone dowel lifts  
 
Part C

JT    
21-15-9  
HSPU
Ring dips    
Push ups

Thursday June 23

Part A

15min Shoulder mobility

Part B

2 rounds   
8 Spanish squats
10/leg banded Abd in 1/4 squat
  
Part C

Michelle
For time     
Tabata Back squats-95/65 continue until 100 back squats are completed  
Rest 5min    
Tabata abmat- lowest reps in a round is your score

Friday June 24

Part A

15min flexor/quad mobility

Part B

20min AMRAP  
10 KBS 1.5/1p
30 DU's    
50ft SA Walking lunge- 25ft/arm

Saturday June 25

For time - 40min cap  
Partner WOD- partner 1 finishes 1 complete round before partner 2 goes
7 Rounds of Cindy       
2 rounds of DT 155/105   
6 Rounds of Cindy
2 rounds of DT
5 Rounds of Cindy    
2 rounds of DT
4 Rounds of Cindy
2 rounds of DT
3 Rounds of Cindy     
2 rounds of DT
2 Rounds of Cindy
2 rounds of DT    
1 Round of Cindy      
2 rounds of DT