WODs


June 28, 2019 Friday

Optional Accessory Work 1

5-8 reps

Optional Accessory Work 2

3x15m


June 27, 2019 Thursday

HEAVY DAY

Post WOD 1/5:

Post WOD 2/5:

Post WOD 3/5:

Post WOD 4/5:

Post WOD 5/5:


June 26, 2019 Wednesday

Substitutions for 15 Calories on the Assault Bike: 22 Row Calories; Run, 150m/100m; 35 Double Unders 105 Single Unders

Scaled WOD:

Substitutions for 15 Calories on the Assault Bike: 22 Row Calories; Run, 150m/100m; 35 Double Unders 105 Single Unders


June 25, 2019 Tuesday

Partner WOD!

Teams of 2, alternating as needed.


June 24, 2019 Monday

Scaled Chelsea 1:

Try and stay at around 40sec per round

Scaled Chelsea 2:

Stay at around 40sec per round.

Post WOD:


June 22, 2019 Saturday

Time Cap: 15min (aim for 10-12min) If this seems unrealistic, consider the scaled version.

Scaled WOD, Version 1:

If challenged by the Rx weight, try still going for it, but reduce the reps.

Scaled WOD, Version 2:

Use two 15kg Bumper Plates for the 7" Box Jumps. When considering the WOD weight for the Dumbbell Snatches, pick a load that is challenging for 10 consecutive reps on one side. You may go and get 15kg and 17kg Dumbbells from downstairs.

Post WOD:

Use an empty barbell.


June 21, 2019 Friday

We are working on efficiency today! Get them arms swinging!

WOD 1/2:

WOD 2/2:

Scaled WOD 1/2:

Rest 5min between workouts.

Scaled WOD 2/2:

UpScale WOD 1/2:

UpScale WOD 2/2:


June 20, 2019 Thursday

Partner WOD!

Teams of 3: One working, one helping, one resting. (Hold 20cals/min) Team of 4: One working, one helping, two resting. (Hold 24cals/min)

For Quality: Off-the-Floor to Launch Position, 2sec; then accelerate and complete the rep.


June 19, 2019 Wednesday