• 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.