WODs

June 19-24 (WODs of the Week)

Monday, June 19, 2017

SWOD
EMOM 6 minutes: 5 back squats
Back Squat @60%+15 of 1RM

WOD
AMRAP 10
50 Double Unders (2x singles)
10 DB Step Ups (50s/35s)
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Tuesday, June 20, 2017

Hero WOD "Bulger"
10 Rounds for time*
150m Run
7 Chest-To-Bar Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups (scale: H.R. Push Ups)
(*30 minute cap)

–WOD in honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Accessory Work
Accumulate 5 mins total Plank Hold (elbows)
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Wednesday, June 21, 2017

SWOD (15 min)
6x6 Push Press
-Athlete chooses weight.
-Complete a set every 90 seconds.
-Warm up. Then, with a 9 minute clock, lift at: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30.

WOD
With a 21 minute clock, complete ONE round every 3 minutes of:
12 Hang Power Cleans (155/105)
12 Burpees over the Bar
—For 7 rounds. Rest if done before 3-minute mark. Each round is a sprint.
——

Thursday, June 22, 2017

WOD
10 Rounds:
10 Cal Assault Bike (12 Airdyne/Row)
20 Air Squats

In remaining class time, work on a skill or make up a missed lift.
——

Friday, June 23, 2017

Benchmark WOD “Diane”
21-15-9:
Deadlift (225/155)
Handstand Push-Ups
——

Saturday, June 24, 2017

ATTENTION: DRESS FOR ROPES!!
—If you plan to climb using your legs

WOD
10 Rounds:
200m Run
1 Legless 15-ft Rope Climb (Scale: 20’ w/ legs, 3x floor pulls, or 10 Close Grip Chin Ups)