Endurance: Run 1 mile

“Det Cord” WOD

First Phase: Warm Up
3 rounds:

• 10 Burpee Pull ups
• 10 KB Swing 45lb.
• 10 Goblet Squat 45 lb

Second Phase: “Strength, Power”
5 rounds:

• Military KB double press 35lb
• 10 Dead-hang pull ups

6 rounds:

• 20m Walking Lunge Lap 25lb
• Swing 6 (heavy)
• 10 Knees to elbows

Third Phase: Core & Durability

3 rounds:

• 60 sec Ab bridge
• 10 GHD sit-ups (mod regular sit-ups if necessary)

This WOD is upper and ower body strength, and core conditioning.

Endurance:

10 Suicide Drills

WOD:

I.  Warm Up

• 3 rounds: 10 pullups (dead hang), 20 push-ups, 30 sit-ups, 40 squats

II. “Metcon” Intensity

“CAR 15″

• (1) amrap 7 minutes
• 20 wall ball 14#
• 10 box jump 24#
• REST 2 minutes
• (2) amrap 7 minutes
• 20 sit ups
• 10 sumo dealift high pull 44#
• REST 2 minutes
• (3) amrap 7 minutes
• 20 KB swing 44#
• 10 push press 65#

III. Core & Durability

1 mile run

June 2; 9:30am Crossfit

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  June 2; 6:30pm Crossfit

  

  June 2; 6:30pm Crossfit

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