WOD: Week 6/14-19

Third week of our squat cycle. You ready?

MONDAY, 6/14

WOD #1:

Back Squat 2x1, 1x1+ RPE 7-8

WOD #2:

Linchpin Test 4

2 rounds for time of:

  • 18/12 Row Calories

  • 15 Thrusters, 95/65 lbs

  • 12 Chest-to-bar Pull-ups

TUESDAY, 6/15

WOD #1: For time:

16-14-12-10-8 reps of:

WOD #2:

2 rounds for quality:

  • L-Hang, 30 secs

  • Plank Hold, 1 min

WEDNESDAY, 6/16

WOD #1:

2 - 4 sets of:

  • 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch

WOD #2:

  • Overhead Squat 5-3-1

THURSDAY, 6/17

WOD #1:

Deadlift2x1, 1x1+RPE 7-8

WOD #2:

2 rounds for time or for quality:

  • Row 500m

  • 12 DB Front Rack Walking Lunge, 50/35 lbs (total reps)

  • 24 Abmat Sit-ups

FRIDAY 6/18 (Happy birthday, Lindsey & Paul McCartney!)

WOD #1:

Strict Press2x3, 1x3+Push Press2x3

WOD #2:

Every 1 min for 15 mins, alternating between:

  • 50 Double Unders

  • 20 Push Press, 75/55 lbs

  • Max rep Row Calories, 30 secs

Lindsey Whitehouse