Weekly wods 6/20-6/24

Monday

Skill: 5 rds 2 reps of backsquat hold 5 secs at bottom

Wod: 12min AMRAP (1-1, 2-2, 3-3, 4-4, ect)

Chest to bar pullups

HSPU

Tuesday:

Skill: Stick situps

Wod:

100 DU/200 singles

3 backsquats with 5 sec hold at bottom 65#/95#

75 DU/150 singles

6 backsquat holds

50 DU/100 singles

9 backsquat holds

25 DU/50 singles

12 backsquat holds

Wednesday:

Wod: 21-15-9

Hang squat clean 45#/65#

WB

After 21 of both run 400m, after 15 of both run 400m, after 9 of each run 400m

Thursday:

Skill: 4 rds of partner 30sec stones

Wod: 4RFT

7 burpee box jump

5 DL 155#/225#

9 T2B

Friday:

Buy in: 1 mile

3 RFT

20KBS

1 sled push or pull (hydrant and back)

200 meter sand bag carry

20 Russian twists

Cash out: 1 mile