Wods

Monday, June 18 to Friday, June 22

17/06/2018

 

Monday, June 18

Warmup:
2 Minute Row
+
3 Rounds
10 Double Unders
8 PVC Cuban Presses
6 Ring Rows/Pullup/C2B
+
3 Sets
Build to WOD Weight
6 Hang Power Cleans
6 Push Presses

 

WOD/QuickFit 45:
Every 5:00 x 5 Sets:
50 Double Unders
10/8 C2B Pull-ups
10 Hang Power Cleans (135/85)
10 Push Presses (135/85)
*Scale C2B to Alternating Dumbell Curls (5 Each Arm).

 

Finisher:
Superset
3 Sets:
1a) DB Reverse + Forward Lunges x 5 ea. (1 + 1 = 1). Rest 30s.
1b) Kneeling Torso Row x 10-12 ea. Rest 30s.
1c) Side Plank 30s ea. Rest 30s.

 

Tuesday, June 19

Warmup:
2 Minutes Burpees
+
2 Sets
5 Supinated Ring Rows
1 Wall Climb
5 Lemon Squeezes
5 Goblet Squats
100' Farmer's Carry

Part 1:
16 Minutes
Floor Press: Work up a 1RM. Rest :90s-2:00
*12-15 Banded Face Pulls after each set.

Part 2:
EMOM 20:
Minute 1: 15/12 Supinated Ring Rows
Minute 2: 4/3 Wall Climbs
Minute 3: 15 Lemon Squeezes
Minute 4: 15 Goblet Squats (53/35)
Minute 5: 40s Farmer Carry

 

Wednesday, June 20

Warmup:
3 Sets
200m Row
10 Bird Dogs
10 Dead Bugs

WOD:
Teams of 3:
30:00
Max Meters on the Rower
*Split work however you'd like with the goal getting as much Rowing done as possible.
**:30s Plank after each row.

 

Thursday, June 21

Warmup:
400m Run
+
2 Sets w/Empty Bar or Light Weight
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats
5 Strict Presses
5 Back Squats
5 Strict Presses
+
Review Snatch & Movements (No loaded warmup)

WOD:
1) Power Snatch: 8 x 2 @70% for all sets. Rest 90s.
2) Speed Back Squat: 5 x 5 @60% for all sets. Rest 90s.
3) RDLs: 4 x 8, adding weight each set. Rest 90s.
4) Reverse DB Lunges: 3 x 8 ea. Rest 60s.
*No extra rest between exercises. Increase weight across sets for the Snatch if new to the movement.

 

Friday, June 22

Warmup:
1 Minute Jump Rope
+
2 Sets 5 Reps of Each Movement

WOD/QuickFit 45:
7 Rounds For Time:
7 Pushups
7 Box Jumps (24/20)
7 Wall Balls (20/14)
7 T2B
7 KB Swings (53/35)
7 Burpees

Finisher:
3 Sets
:30s Situps
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank