6/12/22
WOD
Rest Day
6/11/22
WOD
40 minute AMRAP of:
30/20 Calorie Row
15 Burpees over the Rower
20 Kettlebell Swings, 53/35-lbs.
*Share rounds 1:1.
*Athlete 2 may start their round once Athlete 1 starts their Swings.
6/10/22
WOD
Every 2:00 for 10 sets:
Snatch or Clean and Jerk, 1 rep
10 minute Accessory AMRAP of:
Strict Press x 5 reps
Bent Over Row x 10 reps
Walking Lunge x 20 steps
*same barbell for all*
6/9/22
WOD
“CFT Cindy”
20 minute AMRAP of:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats
Macronutrients are the components of food used by the body to build and maintain its physical structures and functions.
6/8/22
WOD
Every 6:00 for 5 sets:
15/10 Calorie Bike
50 Double-unders
15/10 Calorie Row
20 Sit-ups
*RX+ = GHD Sit-ups
6/7/22
WOD
Every 2:00 for 5 sets:
Back Squat, 5 reps
21-15-9 reps for time of:
Alternating DB Snatch, each arm, 50/35-lbs.
Double DB Box Step-up, 24"/20"
6/6/22
WOD
For time, w/partner or not:
1000m Run
20 Strict Handstand Push-ups
10 Rope Climbs
800m Run
16 Strict Handstand Push-ups
8 Rope Climbs
600m Run
12 Strict Handstand Push-ups
6 Rope Climbs
400m Run
8 Strict Handstand Push-ups
4 Rope Climbs
200m Run
4 Strict Handstand Push-ups
2 Rope Climbs
6/5/22
WOD
Rest Day
6/4/22
WOD
In 30 minutes:
Buy-in with a Partner:
6 rounds of:
24 Calorie Row
24 Deadlifts, 225/155-lbs.
Then, AMRAP individually of:
Run 200m
6 Burpee Pull-ups
Run 400m
12 Burpee Pull-ups
Run 600m
18 Burpee Pull-ups
Run 800m
24 Burpee Pull-ups
6/3/22
WOD
Power Clean 4x3
Squat Clean 4x3
3 rounds for time of:
10 Squat Cleans, 135/95-lbs.
20 Box Jump Overs, 24"/20"