WOD – Tue, Jun 10
Intent
Warm Up (Checkmark)
General (0:00-10:00):
2 rounds:
:30 Row
:30 Bike
:30 Line Hops
:30 Alt. Lunges
10 Plank Shoulder Taps
10 Sit-Ups
Specific (10:00-20:00):
10 KB Deadlifts
10 KB Swings
5 Box Step Overs
10 Wall Balls
:15 Jump Rope Practice
:15 Sprint Effort on Machine
Conditioning (AMRAP – Rounds and Reps)
RXConditioning: (22:00-52:00)
3 x 5:00 AMRAPs (2:00 Rest Between Rounds)
AMRAP in 5:00:
20 Wall Balls (20/14)
20 Russian KB Swings (53/35)
20 Box Jumps (24/20)
20/15 Calorie Machine (bike/row)
Score is total rounds + reps across 3 AMRAPs
Intermediate:
14/10lb. Wall Ball
35/26lb. KB
Step-ups allowed
Baseline:
15 Air Squats
15 KB Swings (light DB if needed)
15 Step-Ups
10 Cal Bike/Row
Cool Down (Checkmark)
(52:00-60:00)
2 Rounds:
:30 Pigeon Stretch/side
:30 Couch Stretch
:30 Easy machine cooldown
Let’s raise your heart rate and push movement capacity in a mixed-modal sprint format. Today is all about controlling intensity and pushing your threshold. Each AMRAP is short enough to go hard, long enough to require strategy. Look for where you can stay smooth and unbroken, and where you can turn up the heat. Pick up where you leave off for each interval.