6/1
Bench press 135(7), 155(6) 165(4) 185 (1) 135 (7)
+
Five rounds for total reps of:
50 lbs DB Hang Power Cleans, 15 seconds
Rest 45 seconds
50 pound Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds----------------------------------84 reps
+
Partner WOD: two people (A and B). A wheel barrows B up then down stairs then to Basketball rim (~30 feet total), A then jumps and touches the Basketball backboard 10 times, sprints to stage (because there's a play stage in this basketball court) and rolls on stage, sprinst back to Basketball rim where B was left at, then wheelbarrows B to wall (15 feet away). 1 minute rest then switch roles. ----------not timed
then
2 rounds of:
Sprint to 4 corners of court, stopping to do high jump at each end, then on last climb up wall
1 minute rest between. ---- ~26 seconds each round
6/2
Indoor rock-climbing ~2 hours (mostly V-1 courses, and traversing the wall sideways)
6/10
"The Mooch”
As many rounds as possible in 9 minutes of:
3 Back Squats 225 lbs
6 Pull Ups
9 Push Ups-------------- 8 rnds + 1 squat
+
Tossing 20 lbs medicine ball back and forth
+
2 alligator walks across B-ball court (short side)
+
2 rounds 5 wall walks, sprint across court, burpee long jump back-------1:14, 1:10
6/14
Complete 3 rounds:
1 Clean then a Push Jerk...2 Cleans then 2 Push Jerks...3 Cleans then 3 Push Jerks and so on until you can
not complete the progression. Once you fail, rest 3-4 minutes
135#--------------1st round: 4-4, 2nd round, 3-3, 4th round, 2-2+1 clean
+
Partner WOD. Person "A" does double unders, while "B" runs to one side of B-ball court, runs up wall and grabs onto railing, hand-to-hand in circle jump down and do same on other end, then relieve "A" of jump rope. 3 rounds completed
+
Long jump and basic gymnastic practice
6/29
Gymnastic practice (total failure. shoulder injury immediatly)
Lake swimming
6/30
Rock climbing (finished one V3)
Gymnastics (first time I was able to string together backhandsprings 3 in a row)