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Functional Fitness WOD


Monday – 6/18/18

1.

4 Rounds

Station 1: Calorie Row

Station 2: Deadlift

Station 3: Burpees

Station 4: Push Press

*75 seconds at each station

2.

Push Press, build to today’s heavy single

Tuesday – 6/19/18

1.

Amrap 13 of:

400m Run

21 Wall Ball Shots

21 Box Jumps

 

-Rest 4 minutes-

 

2.

Amrap 13 of:

400m Run

21 Hang Power Cleans

12 Pull-Ups

Wednesday – 6/20/18

1.

3-Position Power Snatch

2.

Teams of 2

Amrap 16 of:

30 Double-Unders

15 Power Snatch

*partners complete full rounds

Thursday 6/21/18

1.

Move for 28 min...

400m Run or 500m Row

20 sec Plank in each:

Left, Tall or Elbow, Right

200m Waiter’s Walk

2.

10-15 min stretching/rolling out

Friday 6/22/18

1.

5 Rounds

Max Reps DB Bench Press

Max Strict Pull/Chin-Ups

*rest 3 minutes between rounds

Saturday 6/23/18

1.

Teams of 3

For Time: 

600 Meter Weighted  Run

36 Pull-Ups

20 Squat Cleans

600 Meter Weighted Run

45 Pull-Ups 

35 Squat Cleans

600 Meter Weighted Run

54 Pull-Ups

50 Squat Cleans 

Earlier Event: April 22
HIIT WOD