10th June to 16th June, 2019

10/06 - Monday -

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 24-kg. kettlebell
Women: 16-kg. kettlebell

Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

11/06 - Tuesday -

Deadlift 10-10-5-5-3-3 reps

Scaling
All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set of reps.

12/06 - Wednesday -

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

13/06 - Thursday -

Skill - Over Head Squat

ROMWOD

14/06 - Friday -

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
500-m row
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. SDHP
Women: 35-lb. SDHP

15/06 - Saturday -

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

Scaling
Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

16/06 - Sunday - Open Box

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