Daily WOD Blog

06082020 – 06122020

Monday 6-8-20

A. 21-15-9 reps, for time of:

Toes-to-bar

Burpee

B. Each for time:

Row: 3 x 400 m

Accessory: A single Forearm Plank Hold hold for max time.


Tuesday 6-9-20

2 rounds for time of:

30 Right Arm Dumbbell Oh Lunges, pick load

30 Left Arm Dumbbell Oh Lunges, pick load

30 Goblet Squats, pick load

60 Double Unders

30 Dumbell Power Snatch (Right Arm)s, pick load

30 Dumbell Power Snatch (Left Arm)s, pick load

15 R Arm Dumbbell Thrusters, pick load

15 L Arm Dumbbell Thrusters, pick load

Accessory:

Accumulate:

Downward Dog, 2 mins

Samson Stretch, 4 mins

Pigeon Stretch, 4 mins


Wednesday 6-10-20

Tabata Weighted Box Step-up, pick load, 24/20 in

Rest 1 min

Tabata Any Machine Calorie

Rest 1 min

Tabata AbMat Sit-up

Rest 1 min

Tabata Any Machine Calorie

Rest 1 min

Tabata Skater Jump

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Accessory:

For quality:

Scales

L-Sits

Handstands

Planks

Stretching


Thursday 6-11-20

10 rounds, each round for time, of:

Sprint, 200 m

20/15 Push-ups

Rest 1:30 between each round.


Friday 6-12-20

Back Squat 8-8-8-8

Accessory:

1 Mile Run. Perform at 70% effort.