JUNE 18, 2020

BUILT WOD

1. Strength

Push Press

EMOM8

3 Push Press

2. Conditioning

For time:

30/25 Row

10 Power Cleans 135/105lbs

Rest 3:00

20/15 Row

10 Power Cleans 115/95lbs

Rest 3:00

10/7 Row

10 Power Cleans 95/65lbs 

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FitHome WOD

General Warm Up

3 Rounds 

Run 200m / 1:30 cardio

:30 HS Hold (option with slow negative) 

10 Lunge and Reach  

Workout 

5 Rounds 

10 Strict HSPU / Push Ups

200m Farmers carry 50/35s 

50’ HS Walk / 1:00 HS Hold/ Plank Hold

Rest 2:00 

Extra 

4 Rounds 

1:00 S-Arm Farmers Hold, right 

1:00 S-Arm Farmers Hold, left 

Scaling 

-Perform Kipping HSPU instead of strict (3 set cap) 

-Pike HSPU or push ups instead of HSPU  or push ups

-Carry any implement 

-:45 HS hold instead of HS Walk or a 100’ bear crawl