Monthly Archives: June 2017

WOD 6/27/2017 6 AM

CHELSEA

  • 5 Pull ups (jumping)
  • 10 Push-ups
  • 15 Squats

30 minutes every minute on the minute.
At the start of each minute try to complete all the reps. The remaining time is your rest.

You will complete 150 pull ups, 300 push ups, 450 squats.

WOD Wed June 7 Nicole

Wednesday June 7 at 5:30pm

Lower Body Workouts:
#1 (10-1 For time)
  • Box Jumps
  • TRX Split Lunges
  • Kettle bell Deadlift
  • Sled Push 20 meters down and back
#2 (AMRAP 25 min.)
  • 10 Sumo Deadlifts
  • 10 Wall Balls
  • 10 Tire Flips
  • 400 meter Sandbag run
#3 (7×7)
  • Back Squats
  • Broad Jumps
  • Kettle Bell Swing
  • Dumbbell Side Lunges
  • Band Squats
  • Thrusters
  • Ball Slams
#4 (5 Rounds for time)
  • Lunge Touch Jumps
  • Sandbag Burpees
  • Barbell Side Lunges
  • 400 meters

WOD Monday AM June 5 Nicole

Upper Body

#1 (10-15-20-15-10)
  • Barbell Row
  • Side Ball Slams
  • TRX Chest Presses
#2 (AMRAP)
  • 10 Single Arm Dumbbell Clean to Press
  • 10 Pullups
  • 10 TRX Single Arm Row
#3 (1 min each)
  • Chest Press
  • Plank
  • Chest Press
  • Plank
  • Chest Press
  • 1 min each
  • Push Ups
  • Side Plank
  • Push Ups
  • Side Plank
  • 1 min each
  • TRX Fly
  • Plank Up Downs
  • TRX Fly
  • 30 sec each
  • Push Ups
  • Chest Press
  • Push Ups
  • Chest Press
  • 1 min Plank
#4 (4 Rounds for time)
  • 10 Barbell Shoulder Press
  • 10 TRX Back Fly
  • 10 Dumbbell Curl to Press
  • 10 Sandbag Upright Pull
  • 21’s