CrossFit Workout of the Day
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WOD 06.22.20

Strength:

Back squat, 3-3-3-3-3

WOD:

3 rounds for time:

60 double unders

30 KB snatches, 1.5/1 pood

12 strict chin-ups

Post loads and times to beyond the whiteboard.

Happy Fathers Day!

Strength:

Turkish getup, 3-3-3-3-3

WOD:

5 rounds for time:

12 Medball slams, 50/40lbs

12 Uneven plyo push-ups, (side to side, one hand on slam ball)

Post loads and times to beyond the whiteboard.

WOD 06.20.20

Speed:

Box, (8/9/10/11am):

400m run x4,

-2-3 minutes rest between

-watch your corners

-heats of 4-5 athletes

-each heat starts outside at the line

Elks park, (noon): BRING WATER

Every 2 minutes for 14 minutes:

Full gasser, (4×50 yards)

WOD:

Four 3 minute amrap repeats with 1 minute of rest between:

8 Split jumps

8 Grappling shoot throughs

8, five yard lateral cone touches

Post times and reps to beyond the whiteboard.