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WODS 6/3/24

Monday 6/3 "STRENGTH" In 15 minutes: 5 x 5 Deadlifts "CONDITIONING" Open: For Time: 27-21-15-9 Power Snatch (75/55) 50 Double Unders Abmat Sit-ups Performance: For Time: 27-21-15-9 Power Snatch (65/45) 75 Single Unders Abmat Sit-ups Fitness: For Time: 27-21-15-9 Power Snatch (45/35) 50 Single Unders Abmat Sit-ups Tuesday 6/4 "STRENGTH" In 12 minutes: 1k Row 3RM Front Squat "CONDITIONING" Open: 15 Sets of :40 on / :20 off: 15 Wall Balls (20/14) 15 SDHP (75/55) 15 Box Jumps (24/20) 15 Push Press (75/55) Performance: 15 Sets of :40 on / :20 off: 15 Wall Balls (14/12) 15 SDHP (65/45) 15 Box Jumps (20/16) 15 Push Press (65/45) Fitness: 15 Sets of :40 on / :20 off: 12 Wall Balls (12/10) 12 SDHP (45/35) 12 Box Jumps (16/12) 12 Push Press (45/35) Wednesday 6/5 "CONDITIONING" Teams of 2. Trade Reps as Needed. Open: AMRAP 15 minutes: 30 Calorie Bike 15 Bar Muscle-Ups 10 Shuttle Runs (d/b = 1) REST 3:00 AMRAP 10 minutes: 40 Abmat Sit-ups 20 Toes to Bar Performance: AMRAP 15 minutes: 30 Calorie Bike 15 C2B Pull-ups 10 Shuttle Runs (d/b = 1) REST 3:00 AMRAP 10 minutes: 40 Abmat Sit-ups 20 Toes to Bar Fitness: AMRAP 15 minutes: 30 Calorie Bike 15 Pull-ups/Ring Rows 10 Shuttle Runs (d/b = 1) REST 3:00 AMRAP 10 minutes: 40 Abmat Sit-ups 20 Hanging Knee Raises Thursday 6/6 "STRENGTH" Every 2:00 for 4 sets each, alternate between: 6/6 Back Rack Reverse Lunge Steps 25/15 Push-Ups "CONDITIONING" Open: AMRAP 9 minutes: 3-6-9-12..etc. Thrusters (95/65) Bar Facing Burpees Performance: AMRAP 9 minutes: 3-6-9-12...etc. Thrusters (75/55) Bar Facing Burpees Fitness: AMRAP 9 minutes: 3-6-9-12...etc. Thrusters (45/35) Bar Facing Burpees Friday 6/7 "CONDITIONING" Open: AMRAP 20 minutes: 6 Power Cleans (135/95) 12 Shoulder to Overheads (135/95) 18 Calorie Bike Performance: AMRAP 20 minutes: 6 Power Cleans (95/65) 12 Shoulder to Overheads (95/65) 18 Calorie Bike Fitness: AMRAP 20 minutes; 6 Power Cleans (65/45) 12 Shoulder to Overheads (65/45) 15 Calorie Bike Saturday 6/8 "CONDITIONING" Teams of 2. One partner running while the other performs reps. Switch when a partner returns from the run/row. AMRAP 20 minutes: 12 Wall Balls (20/14) 12 Kettlebell Swings (53/35) 12 Box Jumps 24/20) Switch between 200m Run and 250m Row.


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