TUESDAY WOD June 4, 2019

3
Jun

TUESDAY WOD June 4, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Thoracic PAILs & RAILs 
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Three Sets w/ PVC or Unloaded Barbell:
Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Behind the Neck Sotts Press x 5
Rest 30-60 seconds

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

CrossFit WOD
FITNESS

Warm-Up.
Thoracic PAILs & RAILs 
Wall Slides x 10 reps @ 3030
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Three Sets:
Donkey Kicks x 5-10 reps
L-Sit Progression x 10 reps (hold each rep for 3-5 seconds)
Rest 30-60 seconds

A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

BootCamp WOD
BUILD 360

Coach Choice