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WOD 061318: We Are Warriors Of Fitness


CrossFit: Strength: 5 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up 1A) Tempo Front Squats take a few sets to warm up to 60% (5) x 5 @ 60% of 1 RM 1B) 10/10 Boat Pose Flies (feet on floor) 1C) 10/10 Banded Row In Plank Conditioning: 9 Minute AMRAP (A) 21

CrossFit:
Strength:
5 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up
1A) Tempo Front Squats
take a few sets to warm up to 60%
(5) x 5 @ 60% of 1 RM
1B) 10/10 Boat Pose Flies (feet on floor)
1C) 10/10 Banded Row In Plank

Conditioning:
9 Minute AMRAP
(A) 21 KB Swings (28/20kg)
(B) 11 Front Squats (155/105#)
(C) 7 HSPUs

RX+:
9 Minute AMRAP
(A) 21 KB Swings (28/20kg)
(B) 11 Front Squats (185/125#)
(C) 7 Push Jerks (185/125#)

Hybrid:
WOD 1:
20:00 AMRAP
30 Rev. Lunges
30 Wall Ball Shots
5 Broad Jump With Back Peddle
30 Box Shuffles
30 Deadbugs

WOD 2:
12 Minute AMRAP
(A) 21 KB Swings (24/16kg)
(B) 15/15 S2S DB Squats (35/20#)
(C) 7 Pike Push Ups

BootCamp:
WOD 1:
ntervals
1:00 – :45 – :30 – :45 – 1:00
10 2h Battle Ropes + 1 Squat Thrust
Wall Balls
Broad Jump + Back Peddle
Curl and Press
Rest 1 min BTWN rds

Core Cash Out:
40-30-20-30-40 Seconds
Battlerope Seated Twists
Plank Push+Drag
DeadBug Seconds

Barbell Club:
Mucsle Snatch – elbow high – quick T.O.
(2) 3 x @ 76%
(2) 2 x @ 79%

Clean & Jerk
2 x @ 75%
(4) 1 x @ 80%

Clean Deadlift
(5) 4 x @ 113%

Front Squats
(5) 3 x @ 50%
!! Use the same weight for all sets !!

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