WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93

WOD Tuesday June 17th

Warm up # 3

1. Strict Press: 3,3,3,3,3 @ 85%

2. As many sets as possible in 8 minutes of:

Wollymockers

1 Wollymocker is:

4 Pushups

4 Double leg mountain climbers

4 Air squats

In order for a set to count, your knees can not touch the ground at all during the movements or the transitions between them. The only rest positions allowed are with hands and feet only, or feet only on the ground. Your torso should only touch when you make contact on the pushup. Resting on your belly or knees between reps terminates the set. You get no partial credit for partial sets.

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