Strength
a) Box Squat – 5×6 @ 75%
b) DB Bent-over Rows (one arm) – 5×10 (each arm)
—Superset a/b every 4 min. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.
Conditioning
For Time
40 Wall Balls 30/20# to 10/9.5ft
40 Russian KB Swings 88/70#
80/60 Cal Bike
40 Russian KB Swings 88/70#
40 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is 13-18 minutes. WB should be done in 1-3 sets each time. KB Swings should be 1-2 sets. Try to maintain the same pace on the bike for the entire time.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Seated DB Bicep Curls – 4×12
JUNE CHALLENGE
Max Box Jump: M/F
1 Point = 30/24″
2 Points = 35/30″
3 Points = 40/35″
4 Points = 45/40″
5 Points = 50/45″
***Be careful as you jump higher. Try to pull knees up and land in a deep squat. May challenge winner will be announced this weekend.