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23.6.2018 DAY 5

"Severin"
RX – masters For Time: 50 Strict Pull-ups 100 Hand Release Push Ups Run 5K
Lev 2
"Severin" For Time: 5min. AMRAP Strict Pull-ups 75 Hand Release Push Ups Run 5K
Lev 1
"Severin" For Time: 50 Ring Rows 50 Hand Release Push Ups Run 1 Mile
AUX
3 Rounds: 10 T-Raises 10 Y-Raises 15 Banded Side Steps (Right) 15 Banded Side Steps (Left) :30sec. Couch Strech (R/L)
then…
Mobility: Quads, IT Bands, and Calves
HAM
For Time: 21-15-9 Calorie Assault Bike Overhead Squat (70/48 kg)

22.6.2018 DAY 4

WOD
"Fight Gone Bad" 3 Rounds: 1min. at each station for Max Reps WallBalls (20/14#) Sumo Deadlift High Pull (35/25 kg) Box Jumps (20") Push Press (75/55#) Row (Calories) rest 1min. b/t rounds
Time Domain:
Elite – 400
Advanced – 350
Class – 250+
AUX
*Not for Time* Accumulate 50 Hip & Back Extensions 50 Strict Dips 100 Muscle Cleans (20/15 kg)
HAM
15min. EMOTM: Power Snatch 3 Touch & Go Reps

20.6.2018 DAY 3

WOD
RX
12min. AMRAP: 21 Double Unders 15 Pistols (Alt.) 9 Deadlift (84/57 kg)
Lev 2
12min. AMRAP: :30 Double Under Attempts 15 Pistols (Alt.) – To a box or target 9 Deadlift (61/43 kg)
Lev 1
12min. AMRAP: 50 Single Unders 15 Reverse Lunge 9 Deadlift (43/30 kg)
Masters
12min. AMRAP: 21 Double Unders 15 Pistols (Alt.) 9 Deadlift (70/48 kg)
Time Domain:
Elite – 9+
Advanced – 7+
Class – 6+
AUX
5-4-3-2-1
Turkish get-up (not too heavy but challenging weight)
Between each set, 300 ft single arm farmer carry
5 reps R, carry with R, 5 reps L, carry with L
HAM
Deadlift 2-2-2-2-2-2