Monday 6/18 - Sweet n Spicy
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)
*May climb in weight each round,
*may change run/bike/row
Score is weight
Tuesday 6/19 - Detour
Skill:
30 mins (10 min each station)
1 RM Pull Up
1 RM Weighted Dip
1 RM Box Jump
WOD:
7 min AMRAP
25 Dus
5 Bar Muscle Ups
Score is weight/weight/height/rounds + reps
Wednesday 6/20 - Nancy
Strength:
4 rounds
5/side DB Split Squat
1 min Max KB Russian Swings
Rest 2 minutes
WOD:
Nancy
5 Rounds for time
400m run
15 OHS 95/65
Score is # of reps/time
Thursday 6/21 - All In The Hips
Strength
5 Rounds
5 Heavy Bench (80-85% of 1RM)
20/15 Cals (Row or Bike)
Rest 3 minutes
***30 min cap***
WOD
3 Rounds of
3 min
21 Burpees
RD1: Max Ball Slams
RD2: Max Reverse Ball Toss
RD3: Max Dball Ground 2 Shoulder
Rest :90 between rounds
Score is Bench Press weight/total number of reps
Friday 6/22 - Isabel
Skill
Pick a Row Leader board Option
Take 20 minutes to find best time
May take multiple attempts, If 2k, only do once
WOD
Isabel
30 Snatches 135/95
Score is time/time
Saturday 6/23 - Jennifer
WOD
Team Jennifer
Teams of 2
26 min AMRAP
10 Pull Ups
15 KB Swings 70/53
20 Box Jumps
*Partners will alternate each movement
P1 does 10 Pull Ups, P2 does 15 KBS, P1 does 20 Box Jumps = RD1
P2 does 10 pull ups. P1 does 15 KBS, P2 does 20 Box Jumps = RD2
Score is rounds + reps
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)
*May climb in weight each round,
*may change run/bike/row
Score is weight
Tuesday 6/19 - Detour
Skill:
30 mins (10 min each station)
1 RM Pull Up
1 RM Weighted Dip
1 RM Box Jump
WOD:
7 min AMRAP
25 Dus
5 Bar Muscle Ups
Score is weight/weight/height/rounds + reps
Wednesday 6/20 - Nancy
Strength:
4 rounds
5/side DB Split Squat
1 min Max KB Russian Swings
Rest 2 minutes
WOD:
Nancy
5 Rounds for time
400m run
15 OHS 95/65
Score is # of reps/time
Thursday 6/21 - All In The Hips
Strength
5 Rounds
5 Heavy Bench (80-85% of 1RM)
20/15 Cals (Row or Bike)
Rest 3 minutes
***30 min cap***
WOD
3 Rounds of
3 min
21 Burpees
RD1: Max Ball Slams
RD2: Max Reverse Ball Toss
RD3: Max Dball Ground 2 Shoulder
Rest :90 between rounds
Score is Bench Press weight/total number of reps
Friday 6/22 - Isabel
Skill
Pick a Row Leader board Option
Take 20 minutes to find best time
May take multiple attempts, If 2k, only do once
WOD
Isabel
30 Snatches 135/95
Score is time/time
Saturday 6/23 - Jennifer
WOD
Team Jennifer
Teams of 2
26 min AMRAP
10 Pull Ups
15 KB Swings 70/53
20 Box Jumps
*Partners will alternate each movement
P1 does 10 Pull Ups, P2 does 15 KBS, P1 does 20 Box Jumps = RD1
P2 does 10 pull ups. P1 does 15 KBS, P2 does 20 Box Jumps = RD2
Score is rounds + reps