THURSDAY WOD June 27, 2019

26
Jun

THURSDAY WOD June 27, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…
Two Sets:
AD Pro Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three sets for max reps/calories of:
60 seconds of AD Pro Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

CrossFit WOD
FITNESS

Warm-Up.
Scapular Push-Ups x 10 reps
Plank Toe Taps x 10 reps

Followed by…
Two Sets:
AD Pro Bike x 30 seconds
Rest 30 seconds
Turkish Get-Ups x 3 per side
Rest 30-60 seconds

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Three sets for max reps/calories of:
60 seconds of AD Pro Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

BootCamp WOD
BUILD 360

Coach Choice