WODs
CrossFit
Monday, June 5
Strength: 1 Rep Max Back Squat
WOD: 9 Minute AMRAP
8 Alternating Front Rack Lunges 83/115
2 Ring Or Bar Muscle Ups
Tuesday, June 6
WOD: 5 Rounds
3 Minutes
200 Meter Run
15 Burpees
Max Shoulder To Overhead 93/135
1 Minute Rest
Wednesday, June 7
Strength: Barbell Bent Over Row 10-10-10-10-10
WOD: 16 Minute AMRAP
12 Hollow Rocks
10 Kettlebell Swings 35/55
8 Box Jumps 20/24
*1000/1200 Meter Row (anytime during the workout)
Thursday, June 8
Strength: Squat Cleans 4-3-2-2-2
WOD: 12 Minute Ladder 3,6,9..
Power Cleans 93/135
Knees To Elbows
Friday, June 9
Strength: Dead Lift 8-8-8-8
WOD: 7 Rounds For Time
2 Power Snatch 103/155
30 Double Unders
160′ Farmers Carries 70/110
Saturday, June 10
800 Meter Run
Bootcamp
Monday, June 5
WOD: 19 Minute AMRAP
8 Alternating Front Rack Dumbbell Lunges 70/100
10/12 Calorie Row
14 Sit-Ups
2 Ring Or Bar Muscle Ups
Tuesday, June 6
WOD: 5 Rounds
3 Minutes
200 Meter Run
15 Burpees
Max Dumbbell Push Press 70/100
1 Minute Rest
Wednesday, June 7
WOD: 24 Minute AMRAP
14 Alternating Plank Rows 35/55
12 Hollow Rocks
10 Kettlebell Swings 35/55
8 Box Jumps 20/24
*1000/1200 Meter Row (anytime during the workout)
Thursday, June 8
WOD: 22 Minute Ladder 3,6,9..
*800 Meter Run Buy In
Step Ups 20/24
SDHLP 35/55
Knees To Elbows
Friday, June 9
WOD: 7 Rounds For Time
10 Alternating Dumbbell Power Snatch 35/50
15 Kettlebell Dead Lift 70/110
30 Double Unders
160′ Farmers Carries 70/110
Saturday, June 10
800 Meter Run
