For Time:

3 Rounds

400 M Run

21 KB Swings (70,55)

12 Chest to bar pull ups

2 Minute rest, then…

50-40-30-20-10

Double Unders and Sit ups

Post total time including rest!

Happy Father’s day to all our resident RUK dads! Keep strong

and parent on!!!

3 minute max tests with 3 minutes rest between each!

1 Deadlift (225,135)

(3 minute rest)

2. Power Snatches (95,65)

(3 minute rest)

3. Prowler Push (90,50)

(3 Minute rest)

4. Rope Climb

(3 minute rest)

5 Over Head walking Lunges (45,25)

Post total combined reps!

Skill WOD

Axel work

For Time:

30 Back Squats (205,135)

20 Burpee Box Jump Overs and 3 Air Squats at the top of the box)

1000 Meter Run

Thursday’s are for working on a skill or just stretching!

Please ask a trainer if you would like to make up a WOD so we can make sure someone is available to coach!

WOD

5 rounds for time

12 KB Swings (70,55)

9 Toes to Bar

6 Shoulder to overhead (165,115)

200 Meter Run

Midline WOD

7 Minute Amrap

50 meters KB overhead waiter walk (55, 35)

60 second weighted Plank Hold (45,25)

Skill

-legless Rope Climb

(RX start from seated position, scaled start fro a standing position- no jumping)

8 minutes of practice- minimum of 6 attempts

WOD

20 minute AMRAP

1 Rope Climb

6 front squats (155,105)

12 Wall Balls (20,14)

15 second L- Hang Hold

Post total rounds

WOD

7 Rounds for time

7 Power snatches (115,85)

7 Burpee box jumps (24,20)

Skill/ Core WOD- 8 Minute AMRAP

15 Weighted KB Sit ups (55,35)

3 Wall Climbs

Post time for each WOD

WOD

strict press- 5 sets x 5 rreps work up to 5 rep max

WOD for time

Hang Squat Cleans (165,115)

10-8-6-4-2

Double Unders

20-40-60-80-100

Post 5RM strict Press and time

Complete for time:

“Diane” + more fun!

21-15-9

HSPU

Deadlifts (225,135)

rest 3 minutes

9-15-21

Toes 2 Bar

KB swings (70,55)

(post two separate scores Diane and more fun)

Hang clean

3-3-3-2-2

WOD

30 clean and jerk (155,105)

30 front squat (155,105)

1000 meter row