WOD for 15 JUN 2016

0500 and 1130 at Fredericks Gym

Great job yesterday on the running and muscle up/ pull up WOD! Everyone went for it hard and left Cruz and I in the dust!! Don’t get cocky.

Today’s Beast Operations include:

Warm Up:

Hip Hinge w/ PVC x20

Dislocates w/ PVC x20

2 rounds of:

Run, 200 m

10 Good Mornings, 75/55 lbs

10 Push-ups

10 Deadlifts, 75/55 lbs



Complete as many rounds as possible in 12 mins of:

15 GHD Sit-ups (Scale: abmat situps)

12 Pull-ups

9 Bench Press, 135/95 lbs

(We may have to scale something because of the gym set up.)



Every 1 min for 12 mins, alternating between:

12 Kettlebell Swing (Russian)s, 124/88 lbs (Going to have to scale this as we don’t have 124 pound kettle bells)

12 Burpees


Cool Down:

Frog Stretch 2 min

Chest Stretch 1 min ea

Fwd Fold 2 min

Pancake 2 min

Ironcross x30

2 thoughts on “WOD for 15 JUN 2016

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