Thursday 6.6.19

Shoulder Press

3-3-3-3-3

Weighted Pull Ups

5-5-5-5-5

For Time:

400m Farmer’s Carry 53/35lb

then..

5 Rounds

30 Double Under

10 Dips

then..

400m Ferm’s Carry 53/35lb

Jack Langley
Tuesday 6.4.19

5 RFT:

500m Row

10 Bench Press 135/75lb

*20 minute CAP

5 RFT:

20/15 Cal Bike

200m run

3 Rope Climb

*20 minute CAP

Jack Langley
Monday 6.3.19

Hang Snatch + Low Hang Snatch

1-1-1-1-1

Front Squat

3-3-3-3-3

Open 15.4

AMRAP 8:

3 HSPU

3 Power Clean 185/125lb

6 HSPU

3 Power Clean 185/125lb

9 HSPU

3 Power Clean 185/125lb

12 HSPU

6 Power Clean 185/125lb…

Jack Langley
Sunday 6.2.19

"Despicable Me"

For Time:

50/35 Cal Bike

then...

50-40-30-20-10

Overhead Plate Lunges 45/25lb

Double Under

Jack Langley
Saturday 6.1.19

"OH-IO"

AMRAP 30:

200m run

6 Muscle Up

200m run

1 Rope Climb

200m run

19 Box Jump 24/20"

200m run

31 American KB Swing 53/35b

Jack Langley