WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
50-40-30-20-10 Reps Of:
Overhead Squat (95/65)
Ring Dip
Cal Row

A) Coaches Choice Warm-Up

B) “Diane”
For Time
21-15-9 reps of:
Deadlift (225/145)
Handstand Push-up

*Scale hspu to seated db press

C) 3 Sets
Plank x1 min
1 min rest
Hollow Body Rock x20
rest 1 min

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 4 Sets, Ea. For Time Of:
400 m Run
10 DB Box Step-Overs (24″x35lb/20″x20lb)
15 Kettlebell Swings (70/53)
rest 3:30

C) 3 Sets
Seated DB Shoulder Rotation x10 ea. @21×1
Single Leg Squat x6 ea. leg
*Non working leg travels backwards and stays off the ground. Use a sliding board to modify movement.

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Power Snatch x1
*Building

C) AMRAP In 20 Min Of:
5 Power Snatch (70% of todays 1RM)
10 Burpee Over Bar
15 Pull-ups

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) EMOM For 24 Min Do:
Min 1 – DB Clean and Push Press x6 (50/35)
Min 2 – Wall Ball x15
Min 3 – Cal Ski x10/8
Min 4 – Rest

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 3 Sets
Ring Support Hold x20-30 Sec
Chin-up x10-12 @2121

C) For Time:
20 Toes To Bar
30 DB Snatch, R (50/35)
30 DB Snatch, L
20 Toes To Bar
30 Front Squats (115/75)

HAPPY FATHERS DAY!!

A) Coaches Choice Warm-Up

B) “Tabata”

8 Rounds Of Ea. Exercise

20 Sec Max DB Push Press (35/25)

rest 10 sec

20 Sec Max Sit-up

rest 10 sec

20 Sec Max Squat

rest 10 sec

20 Sec Max Cal Row

rest 10 sec

*Complete all 8 intervals of an exercise before moving onto the next movement.

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform

5 Rounds For Time Of:

20 DB Power Cleans (50/35)

20 Cal Assault Bike

20 Pull-ups

20 Handstand Push-ups

*Partition the reps however you please. Only 1 person can work at a time.