Box Programming for June 8-13, 2015
Monday, June 8
Four sets for Max Reps against a 3-minute running clock of:
Run 200 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(row, push-up, row, power clean, push press)
Rest 2 minutes.
Tuesday, June 9
A. Every minute, for 10 minutes (10 sets):
1 Hang Snatch + 1 Overhead Squat
B. 10-9-8-7-6-5-4-3-2-1
OHS (135/95)
Burpees Over the Barbell
Wednesday, June 10
A. Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6 Strict L-Hang Pull-Ups
Minute 3 – 3-4 Wall Climbs
B. AMRAP 10 min.
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24kg)
Thursday, June 11
A. Front Squat
5 reps @65%
4 reps @75%
3 reps @ 80%
3 reps @85%
1 rep @ 90%
1 rep @95%
1 rep @100+%
B. For Time:
500m Row
50 Wall Ball Shots (20/14 lbs)
50 Burpees (use a 45 lb. plate)
Friday, June 12
A. “Grace”
30 Clean and Jerks For Time (135/95)
B. 3 Sets Not For Time
1-Arm DB Rows – 10 E/S
1 min. Hollow Hold
20 Hollow Rocks
Saturday, June 13
Open Box 9:00AM-12:00PM
Come make up a missed WOD or practice a skill!
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi
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