WOD – Tue, Jun 17
Intent
Warm Up (Checkmark)
General (0:00-10:00)
:30 Row
:30 Jumping Jacks
:30 Sit-Ups
:30 KB Deadlift
Repeat 3 rounds
Then: 100m Farmer Carry (light)
Specific (10:00-20:00):
10 KB Swings
10 KB Goblet Lunges
10 Sit-ups
10 Box Step-Overs
Practice pacing and transitions with light/moderate KB and box
Conditioning (AMRAP – Rounds and Reps)
RX Conditioning: (22:00-47:00)
30-Minute AMRAP:
200m Run
16 Alternating DB Hang Snatch (50/35lb.)
12 DB Box Step Overs (24/20)
9 Toes to Bar
8 DB Push Press (50/35) *Each arm
The step overs must be done with the DB held anyway!
Intermediate:
35/25lb. DB
Hanging knee raise
Baseline:
100m Run
12 Alt. DB Hang Snatch (15/10lb.)
9 Step Ups
9 V-Ups
6 DB Strict Press (15/10)
Cool Down (Checkmark)
(47:00-55:00)
1x200m Walk
2x30s Calf Stretch
2×15 Wrist Rolls
2x:30 Lying Spinal Twist
Today’s about engine and discipline. All simple movements, but one sneaky limiter—your grip. We want you breathing hard, moving quickly, but not redlining early. It’s a long burner. Keep your transitions tight and break early, not late.