Day 1- Monday 250609
A. For time
100 calories apparatus of choice
Rest to 12:00 then B
B. Every :30 for 5:00
3 beat kip to peak pull
Rest to 20:00 then C
C. AMRAP 10:00
20 dual db sh2oh 50/35
50’ farmer’s carry w/ sh2oh weight
100 singles
Day 2- Tuesday 250610
Repeat 201223
A1. 20sec row/bike/ski + 8 alternating db hang clean & jerks (50/35) + 10 bjsd… work every 6min, x 5
(0:00, 6:00, 12:00, 18:00, 24:00)
A2. 10 burpees over db + 8 alternating db power snatch + 20sec row/bike/ski… work every 6min, x 5
(3:00, 9:00, 15:00, 21:00, 27:00)
B. post WOD recovery
Day 3- Wednesday 250611
A1. 3 box dips at 33×1 tempo, rest TOM then A2
A2. 8 front rack lunges from the rack, rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B-D on a continually running clock
B. For Time
100 kbs 24/16kg
Rest 3:00 then C
C. AMRAP 3:00
Max Wall balls 20#/10’, 14#/9’
Rest 3:00 then D
D. For Time
30 pull-ups
Day 4- Thursday 250612
Aerobic Intervals & Yoga
A. For Total Distance
7/5/3/1 minutes apparatus of choice
2:00 rest between
B. Yoga for Athletes
Day 5- Friday 250613
A. For Time
30-20-10-20-30
Power cleans 95/65, 115/85, 135/105
Calories
At (-) 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr
Day 6- Saturday 250614
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250615
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
