Wednesday WOD – 062018

Janmarie

FATHERS DAY SALE! $40 off first month now through 6/22!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A. AMRAP 3
15/12 Cal Row
2 Wall Walks
Rest 2:00 x3

Rest 4:00 after AMRAP #3.

B. AMRAP 3
50 Single Unders
12 Dual KB Alternating Push Press 35/20
Rest 2:00 x3

C. 4 Rounds NOT for time:
5 cat-camel
5 thoracic rotation each side
6 alternating bird dog, hold the top position for 2 breath cycles
6 alternating dead bug, hold the bottom position for 2 breath cycles
5 Sumo inch worms
100′ 1 arm oh carry each arm

Fitness
A. AMRAP 3
15/12 Cal Row
2 Wall Walks
Rest 2:00 x3

Rest 4:00 after AMRAP #3.

B. AMRAP 3
50 Double Unders
12 Dual KB Alternating Push Press 50/35
Rest 2:00 x3

C. 4 Rounds NOT for time:
5 cat-camel
5 thoracic rotation each side
6 alternating bird dog, hold the top position for 2 breath cycles
6 alternating dead bug, hold the bottom position for 2 breath cycles
5 Sumo inch worms
100′ 1 arm oh carry each arm

Performance
A. AMRAP 3
15/12 Cal Row
2 Wall Walks
Rest 2:00 x3

Rest 4:00 after AMRAP #3.

B. AMRAP 3
50 Single / Double Unders
12 Dual KB Alternating Push Press 35/20, 50/35
Rest 2:00 x3

C. 4 Rounds NOT for time:
5 cat-camel
5 thoracic rotation each side
6 alternating bird dog, hold the top position for 2 breath cycles
6 alternating dead bug, hold the bottom position for 2 breath cycles
5 Sumo inch worms
100′ 1 arm oh carry each arm

D. Trunk Circuit:
Pallof Press @2024: 4×10
High Knee Teapot: 4×10 /side
Ring Body Saw: 4×10