CROSSFIT FENWAY BLOG

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WOD – WEDNESDAY, JUNE 20TH 2018

WARM UP
2 rounds
1 Minute row
10 Active Calf Stretch/Side
10 Worlds Greatest Stretch
10 Scap Pull Ups
10 Ring Rows
1 Minute Prone Hollow Hold

WOD
3 Sets
Against a 8-minute running clock, perform the following:
400 Meter Run
10 T2B/Knee Ups
12 Push Ups
14 Dumbbell Hang Clean & Press (7 per arm)
Max Calorie Row in the time remaining
Rest 3 minutes

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WOD – MONDAY, JUNE 18TH 2018

WARM UP
AMRAP 10
:30 Active Dead Hang Stretch
10 Scap pull ups
10-15 Kipping swings on bar
:15-:30 Hollow hold on the bar
:15-:30 Arch hold hold on the bar
10-15 Kipping swings on bar

STRENGTH
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110 or Faux Barbell Pull Ups x 6-10 reps
Rest 2 minutes

WOD
Five sets for times of:
15 Wall Ball Shots
8 Pull-Ups/Difficult Jumping Pulling Ups

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WOD – SATURDAY, JUNE 16TH 2018

WARM UP
12 minute AMRAP
3 min row/run
1:00 Side plank/side
6 Worlds Greatest Stretch
6 Lateral Lunges
10 Active Calf Stretch

ENDURANCE WOD
15 Minute AMRAP
400M Run
10 Double KB Front Squat
20 Hollow Rocks/:30 Hollow Hold

Rest 4 minutes

15 Minute AMRAP
1k Row
100 DUs/100 Single Unders

PARTNER WOD
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

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WOD – WEDNESDAY, JUNE 13TH 2018

WARM UP
3 Rounds not for time
2 minute row (building every 30 seconds)
10 Calf Extensions Per Side
10 Glute Bridges
10 Alternating Scorpion Stretch
5 Worlds Greatest Stretch
1 Lap KB Waiters Walk (Left Arm Up)
1 Lap KB Waiters Walk (Right Arm UP)

WOD
AMRAP 8 Minutes
Run 200 Meters
10 Box Jump Step Down
5 Power Cleans

Rest 4 Minutes

AMRAP 8 Minutes of the following:
20 Double Unders
10 Deadlifts
5 Burpees

Rest 4 Minutes

AMRAP 8 Minutes of the following:
Run 200 Meters
10 Weighted Sit Ups
5 T2B