WOD – Page 19 – Anywhere Fit

Thursday 6/25

WARM UP

3 rounds:

10 meter toy soldiers

10 meter high knee pulls

10 inch worm push ups

SKILL

EMOM 20:00:

0-10: 1 clean and jerk

10-15: rest

15-20: 5 push press (add 5lb from previous week)

WORKOUT OF THE DAY

Desert City Classic 26.2

4 rounds for time:

5 front squats

10 deadlifts

15 burpees over barbell

RX: (225/155)

*7:00 time cap.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

10k C2 bike for time

Wednesday 6/24

WARM UP

1 mile run

SKILL

For completion, partition as needed:

3:00 hollow body hold

3:00 low plank hold

3:00 superman hold

WORKOUT OF THE DAY

6 x 75 yd swim (45 strokes)

*No touching ground or walls. Rest 30 seconds between efforts.

DRYLAND WORKOUT:

6 rounds for time:

5 strict pull ups

250 meter row

10 meter handstand walk

L2: must be unbroken HSW

Tuesday 6/23

WARM UP

2 rounds:

5/5 GSITW

10 bird dogs

10 ring swings

2 rounds:

5 snatch grip strict press

5 oh squats

50 single unders

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch

*Build to heavy. Attempt to add 5-10lb from last week.

WORKOUT OF THE DAY

Desert City Classic 26.4

For time:

3 rounds:

10 snatches

100 double unders

-immediately into-

15 ring muscle ups

RX: (135/95)

*12:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating step ups

2) 20 ring rows

3) 20 ice skaters

4) 20 American swings

*Adjust targets as needed. Score total reps completed.

Monday 6/22

WARM UP

3 x 100 meter rolling row

*Every meter +/- target equals 3 air squats and 3 kip swings

SKILL

Movement prep for thrusters and pull ups

WORKOUT OF THE DAY

Desert City Classic 26.1A

For time:

21-15-9

DB thrusters

Chest to bar pull ups

RX: (50/35)

*8:00 time cap.

-immediately into-

26.1B

For time:

5000 meter row

*30:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

800 meter run

10 push ups

20 abmat situps

30 walking lunges

*Score total rounds + reps.

Sunday 6/21

TBD

Saturday 6/20

WARM UP

10:00 handball

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

EMOM 20:00:

1) 20 alternating hang DB snatch

2) 20 jumping lunges

3) 20 ring rows

4) Rest

*Adjust targets as needed. Score total reps completed.