WODs for 6/5/17-6/10/17

6/5

Warm-Up

300 m
10 each single leg bridge
10 push up w/ plus to down dog stretches
10 yard inv h/s
10 yard walking quad
30 s each chest stretch
2×15 s each windmill stretch
10 yard toe walks
30 s each calf stretch

Strength/Skill

EMOM 10
Odd: 10 Deadlifts (225/155/105)
Even: 20 Double Unders

WOD

AMRAP 25
500 m Row
21 Push-Ups
21 SDLHP (95/65/45)
15 Bar facing Burpees
9 Toes to rings

 

6/6

Warm-Up

-10 multiposition squat
-10 yard inchworm w/ push up
-30s each pallof hold
-30s each cross body arm shoulder stretch
-15s plank hold
-10 yard Samson stretch
-10 yard heel scoops
-10 yard heel raise walks
-10 yard walking quad
-15s each chicken wing stretch
-10 each half kneel kb press

Strength/Skill

n/a

WOD

WOD: 2009 CrossFit Games Chipper
For Time:
15 Cleans (155/100)
30 T2B
30 Box jumps (24/20)
15 MU (females: 10 MU)
30 DB Push presses (40/25)
30 DU
15 Thrusters (135/95)
30 Pull ups
30 Burpees
300 ft Overhead Plate walking lunges (45 lb/25 lb) [100y or 91m]

 

6/7

Warm-Up

-10 push up plus only to pike push up
-1 min each foam roll lat
-10 each quad “y”
-2×15 each plank and side plank hold
-30s hands clasp behind back stretch
-30d each lat stretch
-10 yard heel scoops
-10 yard butt kick march

Strength/Skill

Wall Walks
3×5
–superset–
30 sec Handstand Hold

“Z” Press
3×15 AHAP

WOD

“Helen”
3 RFT
400 meter run
21 KBS (55/35)
12 Pull-ups

 

6/8

Warm-Up

-10 push up w/ plus
-5 pull ups
-10 multiposition squat
-2x15s hollow hang
-10 yard walking quad
-10 yard Samson
-30s each lat stretch
-30s each wrist stretch

Strength/Skill

Rope Climb Technique

-10 Rope Climbs For Time

WOD
Partner AMRAP 16
1 Wallball (30/20/14)
1 Box Jump On-and-Over (30/24/20)
1 Power Snatch (95/65; 75/45)
1 OHS (95/65; (75/45)
2, 2, 2, 2
3, 3, 3, 3
4, 4, 4, 4

 

6/9

Warm-Up

-2 rounds Cindy
-30s each chest stretch
-30s each lat stretch
-30s each cross arm body shoulder stretch
-30s each chicken wing stretch
-10 yard walking quad
-30s each windmill stretch

Strength/Skill

Bench Press
5, 5, 3, 3, 2 AHAP

WOD

16-12-8-4-2
DB Power snatch (split R+L evenly)
HRPU
DB OHS (split R+L evenly)
Ring Row

 

6/10

WOD

Partner EMOM 15 min
– slam ball thruster passes 30:30
– Partner A 10 push ups/ Partner B 10 Sit ups SWITCH and complete within the min
– Partner A 10 DL (155/115/85)/ Partner B 10 Jerks from the rack (135/95/65) SWITCH and complete within the min

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