WOD's Week Ending June 12

Mon : Off

Tues: 

Ran 4 Miles - 32:41

Wed: - Off

Thurs: 

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

1. 10  10 10 

2. 3   3    4 

3. 30/30   30/30  30/30   

4 7   8   7 

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs 20" 
Rest 60 seconds
60 seconds of Dumbbell Plank Rows 20lb DB
(hold push-up position,

1 13    13   13 

2 22    22    22

3 26    25    26

Fri: 

Ran 5 K 23:34

Sat: 

A.

Three rounds of:
Back Squat x 8 reps @ 3011 @ 115#
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011 20 - 2 25 - 1
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads by 4-5% from those used on May 28, 2015.

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters

5 Rounds less a few meters. 

Sun:

Four sets for max reps of:
60 seconds of Rowing (for calories) 
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

1. 20 - 19 - 20 - 20 
2. 23 - 25 - 25 - 25 
3. 13 - 11 - 5 strict, 7 kip - 12 - W/purple band. 
4. 24 - 24 - 23 - 21