Workouts for 6/25-6/30/2018

Monday, June 25

STRENGTH

Find 3RM Power Clean & Push Jerk

CONDITIONING

For time:
    50 Box Jump Overs (24/20")
    40 Overhead Lunges (105/75#)
    30 Chest-to-bar pullups        FB: 10 Bar MU

EXTRA WORK

5 Mins Sled Push


Tuesday, June 26

STRENGTH

5x3 Power Snatch

CONDITIONING

12 Min EMOM:
    10 Goblet squats (53/35#)
    3 Strict Ring Dips

EXTRA WORK

4x100m Waiters Walk


Wednesday, June 27

STRENGTH

15 Min EMOM:
    4 Front Rack Reverse Lunges

CONDITIONING

3 Rounds:
    12 Deadlifts (155/105#)
    400m Run
    12 Bar Facing Burpees

EXTRA WORK

Double Tabata Wall Sits
    16 rounds (20s Work/10s Rest)


Thursday, June 28
    
STRENGTH

6-6-6 Romanian deadlift

CONDITIONING

4 Rounds:
    20 Wallballs (20/14#)
    15 Toes-2-Bar

EXTRA WORK

5 Min EMOM:
    50m Sandbag carry (60/40#)


Friday, June 29

STRENGTH

4-4-4-4-4 Strict Press

CONDITIONING

14 Min AMRAP:
    250/200m Row
    20 KB Swings (53/35#)
    5 HSPU or 5 Wall Walks

EXTRA WORK

6 Rounds (20s Work/10s Rest):
    L-Sit Hold Hanging from Pull Up Bar


Saturday, June 30

In solidarity with Outwod and gyms across the globe, we are honoring #InfiltrateWithLove -- a WOD celebrating inclusivity and support of the LGBTQ+ community and those marginalized because of how and who they love.

"STONEWALL"
12 Min AMRAP:
    6 Squat Cleans (135/95#)
    28 Double Unders
    6 Shoulder to Overhead (135/95#)
    9 Burpees

Why this workout?

In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid sparked a riot among bar patrons and neighborhood residents as police roughly hauled employees and patrons out of the bar, leading to six days of protests and violent clashes with law enforcement outside the bar on Christopher Street, in neighboring streets and in nearby Christopher Park. The Stonewall Riots served as a catalyst for the gay rights movement in the United States and around the world.