Saturday 06/17/2023

WOD 
"The Evil Queen"
Teams of 2 For Time:
120/90 Calorie Row
30 Power Snatch 135#/95#
100/80 Calorie Row
45 Shoulder to Overhead 135#/95#
80/65 Calorie Row
60 Bar Facing Burpees 

Friday 06/16/2023

Strength 1
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM

* Rest as needed between sets *

Strength 2
Handstand Push-ups (Strict): Max Reps
5 Sets:
50-60% reps of max reps unbroken

-Record your total reps-

WOD
"Happy & Dopey"
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps 30"/24"
15 Synchro Wall Ball 20#/14#

Thursday 06/15/2023

Strength 1
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Strength 2
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep

WOD
"The Huntsman"
For Time:
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups

Wednesday 06/14/2023

WOD
"Doc"
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)

*Score is your slowest time

Accessory 1
GHD Hip Extension
4 sets: 10 reps
 
*Rest 1:00-1:30 b/t sets

Accessory 2
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) - RPE 8
 
*Rest 1:00-1:30 b/t sets