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6/15 WOD

Jun 14, 2023
1 min read

EMOM - 12 Minutes

Minute #1 - Seated Leg Lifts Ove Med Ball

Minute #2 - Med Ball Knee Tucks

Minute #3 - Side Plank Right

Minute #4 - Side Plank Left


Then


Teams of 2 - AMRAP - 24 Minutes

All Work Is Split

400 Meter Run or 30 Calorie Row or 24 Calorie Bike

10 Burpee Box Jump Overs (24/20)

20 Dumbbell Snatch (50/35)

 
 
 

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Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b

 
 
 
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Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front

 
 
 

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