Summer is here, not officially as far as the calendar goes, but school’s out, pools are open, and maybe the rain has slowed down. So this week I have scheduled our 5K. There are alway options instead of running. You can Row a 5K, or Bike a 10K. all will be acceptable workouts. And this week we won’t have any more running than that.

MONDAY 6-3-24
Strength WOD: Shoulder Press (3x5)
then:
3 Rounds for time:
75 Double Unders
15/10 Cal Bike (20/15 Cal Row)
5 Front Squats (95,65)

TUESDAY 6-4-24
3 Rounds for time:
10 Chest-2-Bar Pull-ups
20 Hand-Release Push-ups
30 Front Rack Walking Lunges (DBx2) (35,20)

WEDNESDAY 6-5-24
For time:
21-18-15-12-9-6-3
Burpees
50' Bear Crawl after each set of Burpees

THURSDAY 6-6-24
5K Run

FRIDAY 6-7-24
For time:
20 Shoulder Press (135,95)
200 meter Farmer's Carry (53,35)x1
30 Push Press
200 meter Farmer's Carry
40 Push Jerk
200 meter Farmer's Carry

SATURDAY 6-8-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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