CROSSFIT FENWAY BLOG

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WOD – MONDAY, JUNE 11TH 2018

STRENGTH
Four sets of:
Push Press x 6-8 reps (building)
Rest 45-90 seconds
Alternating Forward Lunge x 10 reps each leg
Rest 45 – 90 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

*Barbell is taken from the ground

WOD
For time
400 Meter Run
21 Push Press
21 Hand Release Push-Ups
400 Meter Run
15 Push Press
15 Hand Release Push-Ups
400 Meter Run
9 Push Press
9 Hand Release Push-Ups

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WOD – SATURDAY, JUNE 8TH 2018

WARM UP
12 Minute AMRAP
200 Meter Run
10 Active Calf Stretch/Side
5 Worlds Greatest Stretch/Side
:30sec HS Hold
:30sec Hollow
:30sec Arch Hold

ENDURANCE WOD
Every 10 minutes x 3 sets
800M run
3-5 Wall Climbs
30 AKBS Swings
20 V-Ups

PARTNER WOD
For Time
150 calorie Row
100 Thrusters (45/35 lb barbell)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
150 calorie Row

* Work is to be broken up however partners decide

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WOD – FRIDAY, JUNE 8TH 2018

STRENGTH
Four sets of:
DB/KB Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Top of the Ring Dip Hold + Bottom of the Ring Dip Hold x :30 +:30
Rest 90 seconds

WOD
Every minute, on the minute, for 15 minutes:
Minute 1 – 20 Alternating DB Snatch
Minute 2 – 6-10 Strict Pulls/Ring Rows
Minute 3 – 7-10 Burpees + 30 Double Unders/Lateral Bar Hops

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WOD – WEDNESDAY, JUNE 6TH 2018

WARM UP
3 Rounds not for time
200M Row
10 Glute bridges
10 alternating scorpion stretch
10 alt lunges w/ reach
:30 Hollow Hold
into 10 V-Ups

WOD
3 Sets
20 Burpee Box Jumps Overs
20 KB Swings (AHAP)
20 KB Box Step Overs (20″)
Max effort Cal row in the time remaining
Until the 7:00 mark
Rest 3:00

*Score is total number of calories rowed.

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WOD – SUNDAY, JUNE 3RD 2018

WOD
Three sets for max reps of:
45 seconds of Burpee Jumping Pull Ups
45 seconds of Box Jumps
45 seconds of Dumbbell Box Step-Overs
45 seconds of Dumbbell Push Press
45 seconds of Rowing (for Calories)
Rest 60 seconds

STRETCHING
2 Sets
Couch Stretch x 1 Minute
Adductor Stretch x 1 Minute
Pigeon Stretch x 1 Minute