• Joseph Luna

First week of June. Regular schedule. Prep for our intrabox mock weightlifting meet. The Baby Wod ba


Monday 

A)warm up

B)wod/prep/mobility/instruction 

C)”the Bear complex”

7sets/rounds of 7 reps not for time/but for max load of the following complex. 

-1 clean (any)

-1 front squat

-1 push press

-1 back squat

-1 behind the neck shoulder to over head 

(Must TNG at the bottom no regripping on the floor if RX’ing)

Bootcamp/Monday 

Same as CF. 

Tuesday 

A)warm up

B) pull up skills and drills. 

C)”GI Jane”

100 burpee pull-ups for time. 

Bootcamp/Tuesday 

Same as CF. 

Wednesday 

A)warm up

B)wod prep

C)3x 

1k row

15 clean n jerks 135/95

Bootcamp/Wednesday. 

A)warm up

B)wod prep

C)5x for reps

1min cal row

1min push press 

1min KBs 

1 min rest

Thursday 

A)warm up

B)wod prep

C)5x

25m OH walking lunge 45/25

10 ring dips

25m OH walking lunge 

10 sumo deadlift highpulls 95/65

Bootcamp/Thursday 

A)warm up

B)deadlift 

5-5-5-5-5

C)”Annie”

50-40-30-20-10

Double unders

Sit ups

Friday 

A) warm up

B)wod prep

C)EMOM 30

1 Hang power snatch

Bootcamp/Friday 

A)warm up

B)wod prep

C)4x

20 over heads squats 

20 box jumps 

Saturday 

“Seal fit monster mash”

Partner wod. Share reps. One works one rests. 

100 back squats 155/105

100 shoulder to OH 115/85

100 KB swings 53/35

100 burpees 


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