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WODs

June 26-July 1 (WODs of the Week)

Monday, June 26, 2017

WOD
For Time:
45 GHD Sit Ups (scale: WB sit ups @30/20/14)
30 Power Snatches (95/65)
100 Double Unders (scale: 250 Singles)
30 Power Snatches
45 GHDSU
*25 min cap
——

Tuesday, June 27, 2017

SWOD
10x3 Push Press (lift every 1:15)

WOD
3 RFT:
20 Front Squats (95/65)
20 Pull Ups
——

Wednesday, June 28, 2017

Mobility (15 min)

Partner WOD
AMRAP 15:
50 Box Jump (30/24/20)
50 Push Jerks (115/75)
50 Deadlifts (115/75)
50 Burpees
*One partner working at a time.
——

Thursday, June 29, 2017

Recovery WOD
In 30 minutes:
Row, Ski, and Bike
Note: 8-10 min each, rest as needed, score = total calories.

Then, accumulate 8 minutes of Plank holds.
——

Friday, June 30, 2017

Do extra MOBILITY before and after class!
You’ll need the full hour to LIFT (and recover between movements).

“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
~15 minutes per movement. 3 attempts -max- at “heavy” singles. Maintain good form. Have a spotter on heavier reps.
——

Saturday, July 1, 2017

“Rx” WOD
For time:
800m Run
100 Shoulder to OH (95/65)
800m Run

Scaled WOD:
400m Run
50 STO (scale: 50-60% 1RM)
800m Run
50 STO
400m Run