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Extra Credit 6.3.19

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Monday 6.03.19

WOD: “Jab, Jab, Right Hook”

Extra Credit:
Muscle-ups: Every 2:00 for 4 sets:
* 50-60% of Max Unbroken Set of Muscle-ups (Ex. Max is 10 perform 5-6)

Pull-ups: Every 2:00 for 4 sets:
* 50-60% of Max Unbroken Set of Strict Pull-ups (Ex. Max is 10 perform 5-6)

Tuesday 6.04.19

WOD: “The Continuum


Extra Credit:
4 Rounds (Not for score):
:45 on / :15 off
– Ski Erg
– Rogue Echo Bike
– Heavy D-Ball Hold

Wednesday 6.05.19

WOD: “Push to Start”


Extra Credit:

5 min AMRAP of Handstand Push-ups S(Strict HSPU):
– Complete as many Handstands Push-ups as you can in the 5 minutes. HOWEVER, you can only complete sets of 5. After 5 kick off the wall – you may choose to kick right back up or rest as needed.

Thursday 6.06.19

WOD: “Muscle Beach”


Extra Credit:
Recovery Day / Active Recovery

Friday 6.07.19

WOD: “Picking up the Pieces”


Extra Credit:
*Complete this after the WOD
12 minute AMRAP (For Quality):  
5 SLOW Cat / Cow Transitions
5 Lateral Box Step-ups / side (add weight – control the lowering)
:30 Bent Knee Tuck Hold

Saturday 6.08.19
WOD: “12 Step Program”

Extra Credit:
8 min EMOM:
1 Squat Clean @ 85-90% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. We will be building in percentages throughout the next couple of weeks. You can perform this WOD outside on the rubber if you wish. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.