WOD 06.17.19

Warm-Up
Wall Slides x 5
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)

Accessory Work
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Dumbbell Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups or a difficult scaled option x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters, use KB, DB or Farmer Carry Handles

Conditioning
Three rounds for time of:
400 Meter Run, Row or 20 Cal Bike
30 Kettlebell Swings

WOD 06.14.19

Warm-Up
Wall Slides x 5
Y’s, T’s & W’s x 5 per position

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Halos x 5 reps each direction
Station 2 – Plank Shoulder Taps x 20
Station 3 – Russian Step-Ups x 10 per leg

Then…

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
300 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold