June 2020
WOD for Monday, Jun 01, 2020
01062020 Warmup
AMRAP 6min
– 30 sec Hollow Flutter Kicks
– 10 Alt DB Floor Press
– 10 Alt DB Curtsy Squat
60 sec rest
01062020 FBB
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12 – 8 Kip HSPU
90 sec rest
Post Back Squat load
01062020 Metcon
3 sets for time of:
15 Kip Pullup
20 Alt DB Snatch
30 + 30 sec Side Plank
30 DU
60 sec rest
cap 12min, post total time
May 2020
WOD for Friday, May 29, 2020
29052020 Warmup
3 sets of:
10 Elastic Band Face Pull
20 Air Squat
5+5 DB Press
90 sec rest
29052020 FBB
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12-10 Chainsaw Row (arm)
90 sec rest
Note chainsaw row and post BS load
Jackie
“Jackie”
– 1000m Row
– 50 Thruster @20/15
– 30 Pullup
Intermediate
– 1000m Row
– 30 Thruster @20/15
– 15 Pullup (banded, you choose the color)
Newbie
– 750m Row
– 30 Thruster @15
– 15 Jumping Pullup
WOD for Thursday, May 28, 2020
28052020 Warmup
Not For time:
30 Air Squat + 10 Inchworm
60 sec rest
20 Goblet Squat + 10 Inchworm
60 sec rest
10 Russian Swing + 10 Inchworm
28052020 FBB
In a 12min time frame, NFT
– Deadlift 15 – 12 – 9 reps
– 15 Box Jump Step down
– 30 sec Hollow Flutter kicks
90 sec rest
Post Deadlift load
28052020 Metcon
For time:
– 15 DB Push Press rx
– 21 A. Swing
– 15 DB Push Press lx
90 sec rest
– 12 DB Push Press rx
– 15 A. Swing
– 12 DB Push Press lx
90 sec rest
– 9 DB Push Press rx
– 9 A. Swing
– 9 DB Push Press lx
WOD for Wednesday, May 27, 2020
27052020 Warmup
8 min AMRAP
– 10 BB Curl
– 10 BB Press
– 10 Box Jump over
Easy pace
27052020 Metcon
AMRAP 30min
– 10 / 8 Kip Pullup
– 10 Burpees Box Jump
– 50 DU
WOD for Tuesday, May 26, 2020
26052020 Warmup
AMRAP 6min
– 30 sec Hollow
– 10 BB Floor Press
– 5+5 DB OH Lunges
60 sec rest
easy pace
26052020 FBB
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 5 – 7 – 9 Strict HSPU
90 sec rest
Post BS load
26052020 Metcon
AMRAP 10min @60/40
– 5 Power Clean
– 5 Front Squat
– 5 S2OH
– 30 + 30 sec Side Plank
Post total reps
WOD for Monday, May 25, 2020
25052020 Warmup
3 sets NFT:
– 6 Russian Swing
– 9 Pushup
– 12 Air Squat
60 sec rest
25052020 FBB
In a 12min time frame, NFT
– Bench Press 9 – 7 – 5 reps
– 15/12 WBS
90 sec rest
Post BP load
25052020 Metcon
For time: Ladder 10 – 1
– Toes to Ring
– Row 150/120 m
Cap time: 12min
post total time