WOD
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 Stick Sit-ups shared (Partner holds plank)
40-30-20 Deadlifts (275/185)
L2: 50-75 DU’s, Sit-ups, DL’s 205/145
L1: Singles, Sit-ups, DL’s 95/65
Option 1: Gymnastics Skill Work
Rope Climbs: Week 5 Day 2
Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
(Stagger start athletes on the minute if you have limited ropes)
Beginner:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–
Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–
Option 2: Mayhem Mini-Pump – Arms and Core
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
BOX BRIEF
June Challenges!
Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy
Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day