WOD
Wednesday 06.22.2016
WDO | Wednesday 06.22.2016
Deadlift
5×6
Climbing
Superset with 1 nose to wall wall walk, with :30 hold at top
WOD
Amrap 9
12 KB swings 53/35
12 goblet reverse lunges
call 843.839.2673 or email info@crossfitupdog.com
Deadlift
5×6
Climbing
Superset with 1 nose to wall wall walk, with :30 hold at top
WOD
Amrap 9
12 KB swings 53/35
12 goblet reverse lunges
WOD
Every 6:00 for 30:00
Run 400 m
12 overhead squat 115/75
12 chest to bar
12 box jump over 30/24
Cash out
3 rds
12 ring row
1:00 plank
OLYMPIC
Every 2:00 for 20:00
1 halting clean deadlift + 1 clean pull + 1 power clean + 1 clean
WOD
3 sets for time
Row 500 m
Rest 4:00 between
Strength
Back squat
5@65%
4@75%
3@85%
2@90%
1@95%
2@95%
WOD
Amrap 15
Run 200 m
15 wallballs 20/14
15 KB swings 53/35
Skill
3 Sets
10 roll to pistol
10 HSPU
60 second Hollow-hold
3-5 MU Bar/Ring
WOD
3 Rounds for Max Reps
60 second burpee
60 second rest
60 second box jump over
60 second rest
60 second sit-ups
60 second rest
Strength
4 sets
Box step ups
X 8 each leg
With plate overhead
Bent over KB row
X 8 each arm
WOD
Amrap 12
10 thruster 75/55
20 overhead lunges 75/55
Olympic
Every 2:00 for 14:00
1- power clean
1- clean
* you may reset, does not have to be a complex
** climbing
WOD
5RFT
300 m run
12 front squats 95/65
12 pull ups
Strength
Strict Press 5 x 6 (climbing)
WOD – AMRAP 10
5 push press 135/95
10 lateral over the bar burpees
Strength
Front squat
5@65%
4@75%
3@80%
3@85%
1@90^
1@95%
1@100%
1@100+%
1@100++%
WOD
“Karen”
For time
150 wall balls 20/14
Skill
EMOM 15
1- 40 dubs
2- 6-8 strict pull ups
3- 3 wall walks
WOD
4 RFT
400 m run
15 toe to ba
20 KB swings 53/35