WEDNESDAY WOD June 12, 2019

11
Jun

WEDNESDAY WOD June 12, 2019

CrossFit WOD
PERFORMANCE

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

Followed by…

Two Sets (one with the left side then one with the right):
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

CrossFit WOD
FITNESS

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

Followed by…

Two Sets (one with the left side then one with the right):
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups

BootCamp WOD
BUILD 360

Coach Choice