WOD, June 16th

Warm-Up
(6 MIN):
200m Run or Row
10 Toe Touches
10 Arm Circles (5-Right / 5-Left)
10 Russian Kicks
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Lateral Lunges
5 Russian Baby Makers
Strength Work
(28 MIN):
Back Squats or Goblet Squats (Zoom)
*Pay attention to TEMPO*
Set 1: 15 Reps, Light Light Weight
Set 2: 10 Reps with a 3s Negative (3s Down, Drive Up)
Set 3: 3 Tempo Reps (5s Down, 5s Up) into 5 Fast Reps, 3 times thru (24 total reps)
Set 4: 3 Tempo Reps (3s Down, 3s Up) into 5 Fast Reps, 2 times thru (16 total reps)
Set 5: 3 Tempo Reps (2s Down, 2s Up) into 5 Fast Reps, 3 times thru (16 total reps)
WOD
200616
10 MIN AMRAP:
2-4-6-8-10-12…
Wall Balls, #20/14
Sit-ups
Suitcase Hold DB Forward or Reverse Lunges, #50×2/35×2
(Score = Total Rds + Reps)
ZOOM WOD
10 MIN AMRAP:
2-4-6-8-10-12…
Wall Balls, Med Ball Thrusters, Empty Barbell Thruster, or Single DB Thruster
Sit-ups
Suitcase Hold DB Forward or Reverse Lunges, #50×2/35×2
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will complete the WOD for total rounds + reps
*Athletes will complete 2 Wall Balls, 2 Sit-ups, and 2 Suitcase Hold DB Lunges
*Athletes will add 2 reps to each movement every round
*Suitcase Hold DB Lunges- Right = 1 rep / Left = 1 rep

Movement Variations (Scaled or Injury Modifications):
*Wall Balls
~~Thruster Variations (Ex: Single DB Thruster – Hold one DB laterally with both hands)
*Suitcase Hold DB Forward or Reverse Lunges
~~Body Weight Lunges