Thursday 6/17/21

Thursday 6/17/21

WOD:

Push Press
3 Rep Max
*15 minutes to build to a heavy set of 3*

THEN:

3, 6, 9, etc……
Double DB Thrusters (35#/25#)
Box jump overs (24″/20″)
*Rope climb ladder after each round*
(1, 1, 2, 2, 3, 3, etc…..)

Mission Fit:

3 Rounds for time
200m Farmers carry
15 Slam balls
10 Push-ups

 

Wednesday 6/16/21

Wednesday 6/16/21

WOD:

“Devil’s Triathlon”

3 Rounds for time
500m Row
20/15 Calorie echo bike
400m Run

Mission Fit:

12 Minute Alternating EMOM
Minute 1: 15/12 Calorie echo bike
Minute 2: 20 Sit-ups
Minute 3: 30 Air squats

Tuesday 6/15/21

Tuesday 6/15/21

WOD:

“Mad Max” (Partner Version)

Teams of 2

FOR TIME
4 Rounds of:
52 Double unders
6 Synchronized deadlifts (315#/225#)
15 Handstand push-ups

Then, 4 Rounds of:
52 Double unders
20 Pull-ups
19 Synchronized bar facing burpees

*FLOATER TASK*
Accumulate 323 weighted box step-ups (50#/35#)(12″)

Mission Fit:

9 Minute AMRAP
10 Double unders
3 Burpee pull-ups
20 Double unders
6 Burpee pull-ups
30 Double unders
9 Burpee pull-ups
etc…….

Today’s hero workout is in honor of our friend and KCF family member, Matt Maxwell, who passed away from cancer today, two years ago.

 

Monday 6/14/21

Monday 6/14/21

WOD:

Back Squat

5-5-5-5-5

THEN:

Accessory Work:

3 Rounds of:
50m Heavy prowler push
50m Heavy sandbag bear hug carry
Max time weighted plank hold
*Rest as needed between rounds*

Mission Fit:

FOR TIME
1k Run
50 Wall balls
30 Toes-to-bar