WOD, June 18th

Warm-Up
(6 MIN):
200m Run or Row
20 Toes Touches
20 Arm Circles (10 Forward / 10 Back)
10 Iron Cross
10 Scorpions
10 Thread the Needle (5- Right / 5- Left)
10 PVC Pass Throughs
5 Inchworms + Push-up
5 Med Ball Strict Press
5 Up Downs
Strength Work
(18 MIN)
Strict Press
1 set x 10 Reps @ Light Weight
1 set x 8 Reps @ Building in Weight
1 set x 6 Reps @ Building in Weight
2 set x 4 Reps @ Building in Weight
2 set x 2 Reps @ Moderate to Heavy Weight (70 – 85% of 1RM)
***After Each Set: Complete 3 times through of 6 Way Raise (Use 2.5 or 5 pound plates)
WOD
200617B
20 MIN AMRAP (As Many Reps As Possible):
30 SEC OF WORK / 30 SEC OF REST

21-18-15-12-9-6-3
Plate GTOH
Med Ball Sit-ups
Up Downs
(Score = Total Reps)

ZOOM WOD
20 MIN AMRAP (As Many Reps As Possible):
30 SEC OF WORK / 30 SEC OF REST

21-18-15-12-9-6-3
Plate GTOH
Med Ball Sit-ups or Light Object Sit-ups
Up Downs
(Score = Total Reps)

WOD DETAILS
*Athletes only get to chip away at the workout for 30 seconds and then have to rest for 30 seconds. This goes on for 20 minutes.
*If you complete the workout before the 20 minutes, go back in reverse starting at 3 until the 20 minute time cap hits.
*Athletes will do 21 reps of each movement, 18 reps of each movement, 15 reps of each movement, and so on.
*Athletes can modify movements if needed