Week 26: 27 June - 1 July

Monday, 27 June

Skill: Rowing form
4 rounds of 500m @ consistent pace w/
1. control
2. same pace @ 30 strokes/min
3. " @ 26 s/m
4. " @ 22 s/m

WOD:
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run


Tuesday, 28 June

Skill: Pullups
EMOM (8 min)
Odd: 5-8x Pullups (add weight if possible)
Even: 5x HSPU or 2-3x wall climbs

WOD: 20 min AMRAP
'Mary'
5x HSPU
10x Pistol Squats
15x Pullup

...or 'Cindy'
5x Pullups
10x Pushups
15x Air Squat


Wednesday, 29 June
Skill: Back Squats w/ Box Jumps
5-5-5-5-5 after each set, immediately conduct 5-8 box jumps @ 24-36"

WOD: 8 min AMRAP
KB Swing


Thursday, 30 June

Skill: Push Press
Strict Press
3-3-3
Push Press
5-5-5

WOD: 4 RFT
15x Thruster @ 95/65
15x situps
15x over-bar burpee
15x situps