(215) 291-2968 Thursday - Jun 21, 2018

WOD 060818: Core and Swole.


CrossFit: Strength: 3 Rounds Super Set 10 Banded Seated Rows 10 DB Standing Tricep Ext 10 Pause Goblet Squats (24/16kg) Conditioning: 5 RFT A) 10/10 KB Single Arm Overhead Walking Lunge (24/16kg) B) 500 Meter Row/1000 Meter Bike/400 Meter Run C) 15 Burpees D) 10 Hand Release Push Ups RX+: Same Hybrid: Same BootCamp: WOD

CrossFit:
Strength:
3 Rounds Super Set
10 Banded Seated Rows
10 DB Standing Tricep Ext
10 Pause Goblet Squats (24/16kg)

Conditioning:
5 RFT
A) 10/10 KB Single Arm Overhead Walking Lunge (24/16kg)
B) 500 Meter Row/1000 Meter Bike/400 Meter Run
C) 15 Burpees
D) 10 Hand Release Push Ups

RX+:
Same

Hybrid:
Same

BootCamp:
WOD 1:
5x 4 min AMRAPS
400m Run then AMRAP
A -Chin Ups
B -Straight Leg Sit up and twist
C – Deficit Lunges
D – Reverse V-Ups
E – S.A. Hang C&J
1 min rest between each

WOD 2:
Core and SWOLE
2-3 rds
Staggered 100m Carry (Fr & Farmer)
8-12 Lat Pull overs
12 Hanging Alt – Straight leg Raises
10/10 Banded Woodchops H2L

Barbell Club:
Snatch
1 x @ 80%
1 x @ 82%
1 x @ 84%
(2) 1 x @ 87%
1 x @ 84%
1 x @ 82%
Clean & Jerk
1 x @ 80%
1 x @ 82%
1 x @ 84%
(2) 1 x @ 87%
1 x @ 84%
1 x @ 82%

Clean Shrug
(5) 5 x @ 116-119% – use straps!

RDL
(5) 5 x @ 74% – 1RM Clean
**if 74% is TOO light go off of your
1RM Back Squat 🙂

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