WOD

WOD: PART 1: 15 MIN AMRAP 10 Deadlifts (225/155/125) 10 DB Push Jerks (switch arms every 5 reps) 50/35/25 1 need 1 DB 10/7/5 Calorie Assault Bike PART 2: Death by….Rope Climbs Scale down to seated rope climbs with rope over the rig but DOUBLE the reps so from 0:00-1:00 2 reps from 1:00-2:00 4 reps from 2:00-3:00 8 reps etc. Starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). The athlete continues for as long as possible until they can no longer complete the number of reps prescribed in under a minute.
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WOD: “Juneteenth” 6 rounds for time: 19 Box Jumps Overs (24/20/16) 18 Clusters (75/55#/45) 65 DUs or 65 singles ****June 19th,1865 date of emancipation of African Americans
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Meet us at Centennial Middle School 9am. The Gym will NOT be open! Rayback Collective hang-out at 12ish Max Effort 1-Mile Run then a fun team WOD after!
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Strength: Push Press Complex 12 mins work to a heavy complex 2 strict presses 1 push press WOD: 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
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Skill: HSPU spend 10-15 mins on progressions WOD: 20 MIN EMOM MIN 1: 6 HSPU MIN 2: 50 Double Unders or 75 singles MIN 3: 10 Deadlifts (185/125/105) MIN 4: 200m Run
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