Thursday, June 15 WOD

Room 1
Warmup: 2 Rounds:
10 Fire Hydrants/ea
20s Samson Stretch/ea
5 PVC Pass-Thrus
5 Kneeling T-Spine Rotations/ ea
5 Scapula Rotations
5 Pullups or Jumping Negatives
Buy-In: 3 Sets:
8 Bench Press (4sec tempo to chest)
AMRAP Medball Push-ups
10/ea Bird Dogs
WOD: For Time:
50-40-30-20-10
Double Unders/Singles 150-120-90-60-30
Med Ball Cleans (20/14)

Teens and Tweens
Room 2
Warmup: 6:00
200m run/row
5 inchworms with pushup
10 ring rows or scap pulls from bar
10 air squats
Review: deadlifts and WOD movements
Strength: Spend 12 minutes establishing a new 1RM deadlift
3@50%
3@60%
2@75%
2@85%
1@90%
GO FOR IT!!!
WOD: 24:00 EMOM:
Min 1-20 ab mat situps
Min 2-30 double unders
Min 3-12 alternating dumbbell snatches 30/20
Min 4-max cals in :40
Score= total calories

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!