WOD PLAN
| 6/13 | 6/14 | 6/15 | 6/16 | 6/17 | 6/18 | 6/19 |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Warm Up | Run Forward: 200 Run Backward: 200
3 Rounds | Come up with something fun. | Run: 200 Squat: 15 4 Rounds 30/20/30 | Run: 400 30/20/30 BB Complex DL-SN Grip: 3 PSN: 3 OHS: 3 SNBAL: 3 SN: 3 3 Rounds | Low Box Jump: 10 Icky Shuffle Swing Icky Shuffle AMRAP: 10 Minutes | BB Complex DL-CL-FS-J 5 Reps x 3 rounds | Run: 400 BB Complex DL-PCL-PP-PJ 3 Reps x 5 Rounds |
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Equipment |
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| Box: 24/20 Slam Ball 30/20 Dynamax: 20/14 AbMat | BB: #95/#65
| KB 32/24 | Rack & Bar & Weights | BB #135/95 Rings |
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| Tabata: :20/:10 x 8 1:00 Rest | Fran |
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WOD |
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| Box Jump Ball Slam Wall Ball AbMat Burpee | Thruster Pull Up 21, 15, 9 for time | Run 800 Then Bupree Swing 21, 15, 9 for time | FSQ 3-3-3-3-3 | Elizabeth (PCL versions) |
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M.E. |
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| Skills: DB CL DB SN – Single DB OHS - Single | PSN – (3) OHS AMRAP: 10 Minutes | Pull Up:– 5 Dip:– 5 AMRAP: 10 Minutes | 3200 Yards for tiime | DL: 1-1-1-1-1-1-1 |
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Games Training | Crippler – Before WOD | Active Rest | WOD after | WOD Then | Only Games | Active Rest | WOD Then |
Primary | BSQ: 30 (#225/#155) Row 1K | Warms Up – Work on weakest skill | Row: 1k Rest 3:00 5 Rounds – Track total time | PSN: 7 (#115/#85) Box Jump: 7 (24/20) 7 Rounds | Grace | Warm up/Roll/warms down | 45 minutes After 30 Muscle Ups for time 45 minutes after Kelly |
Secondary |
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| CL & J: 1-1-1-1-1-1 | Run: 400/1:00 Rest 6 Rounds | 200 Double Unders for time |
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Skills |
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| Muscle Up: 5 HSPU: 5 AMRAP: 10 Minutes | L-Sit: 30 Hand Stand Hold: 30 5 Rounds |
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670 Airport Blvd, Suite 3.
Ann Arbor, MI 48108
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