WOD

June 30, 2015 – Form

Workout of the Day

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps at 20X1
60-second recovery
Goblet Squat x 10 reps at 32X0
60-second recovery

B.
Complete 15,12,  and 9 reps for time of:
Wall Ball Shots (20/14 lbs)
Burpees
Chin-Ups

*Scale inverted rows for chin-ups.

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June 30, 2015 – Function

Workout of the Day

A.
Three sets of:
Front Squat x 5 reps
2-minute recovery between sets

Warm up to 80% of your 1-RM and use that weight for all three sets.

B.
In 6 minutes, establish a 1-RM Strict Shoulder Press

Then…

Three sets of:
1 Strict Shoulder Press + 3 Push Press
2-minute recovery between sets

C.
Complete 15, 12, and 9 reps for time of:
Thrusters (95/65 lbs)
Burpees
Chin-Ups

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June 30, 2015 – Focus

Workout of the Day

A.
On the minute, for 7 minutes, perform:
Strict Handstand Push-Ups x 5 reps

B.
On the minute, for 10 minutes, perform:
Split Jerk x 1 rep

(Start at 50% of your heaviest jerk and climb from there.)

C.
On the minute, for 7 minutes, perform:
1 Muscle-Up + 3 Ring Dips

D.
Three sets to completion of:
Glute-Ham Raises x 6-8 reps at 30X0
Elbow Plank x 90 seconds
Recover as needed

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