Sunday


Published June 27, 2020


WOD

Coach’s Choice Warm up

+
A. 4 sets:
Ring Dips  x 3-5 reps with 3 sec lower down (use band if needed) 

Or Bench dips x 10-12 reps with 3 sec lower down 

Rest 30 sec 

5-7 Kipping Pull ups with 3 sec lower down 

Rest 30 sec

7-8 Front foot elevated weighted split squats (slow and controlled) 

Rest 30 sec

+

For time:

40-30-20-10 

Cal Row

*after each set must complete 12 Alternating DB Hang power clean + Jerk @50/35# + 6 Burpees over rower 

 

SWEAT

2 mins on / 1 min off x 12 sets

Set 1 : 250m/200m Row 

AMRAP Burpees over rower remaining time

Set 2: 200m Run 

AMRAP Ball slams in Remainder time 

+

Core Finisher :

30 Russian twist

20 weighted sit ups

10 leg lifts over slam ball per side

Rest 1 min x 3 rounds 

 

MUSCLE

Warm up: 

Coach’s Choice

+

A1. Barbell bench press x 15-12-9- 6 

Rest 30 sec

A2. DB Fly laying back on bench x 12 reps x 4 sets

Rest 30 sec 

A3. Decline Push ups x 10 reps x 4 (or regular push ups )

Rest 30 sec

A4. Bench dips or ring dips x 6-8 on rings or 10 bench dips

Rest 1 min 

B. 3 rounds:

10 Barbell bent over rows with 3 sec lower down 

Rest 15 sec 

10/leg Barbell front rack reverse lunges

Rest 15 sec

25 Banded pull aparts 

Rest 1 min 

C. 3 rounds for time:

15 DB Deadlifts

15 DB Hang power cleans 

15 DB Front squats 


Leave a Comment: