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WOD

CrossFit – Wed, Jun 19

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Medball Warm-Up (No Measure) Med Ball Thoracic Opener x 10 Table Turners x 10 Plank Pull Through with Med Ball x

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CrossFit – Tue, Jun 18

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Warm-Up (No Measure) Three sets of: 50 Foot Monster Walk Forward 50 Foot Monster Walk Backward 25 Banded Good Mornings 15

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CrossFit – Mon, Jun 17

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) Xiopang x 5/direction Cuban Press x 10 Cat/Cow x 10 Weighted Alternating Bird Dogs x 4/side Plank w/

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CrossFit – Sun, Jun 16

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) Grab a PVC and complete the following … PVC Pass Through + Lunge x 6/leg Line Jumps over

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CrossFit – Sat, Jun 15

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) 1:30 BIKE (0:50 slow, 0:30 medium, 0:10 fast!) 1:30 ROW (0:50 slow, 0:30 medium, 0:10 fast!) 1:30 Flow

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CrossFit – Fri, Jun 14

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) Dumbbell Warm-Up 50′ Waiters Carry (Right) 10 Single Arm Dumbbell Press (Right) 50′ Waiters Carry (Left) 10 Single

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CrossFit – Thu, Jun 13

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) 250 Meter Row @ easy pace 150 Meter Row @ medium pace 100 Meter Row @ fast pace

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CrossFit – Wed, Jun 12

CrossFit Odyssey – CrossFit Warm-Up (No Measure) 400 Meter Conversation Pace Jog into … Band Assisted Ankle Pulse x 30 seconds per side Band Assisted Hip Flexor Stretch x 30 seconds per side Band Assisted Perfect Stretch x 30 seconds per side Two sets of:

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CrossFit – Tue, Jun 11

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-Up (No Measure) Row x 3 minutes @ easy pace and then … Banded Glute Circuit Two sets of: Banded Lateral

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CrossFit – Mon, Jun 10

CrossFit Odyssey – CrossFit Warm-Up (No Measure) 90 Seconds Arms Only Assault Bike Thoracic Rotation x 10 per side Kettlebell Complex Kettlebell Halo x 5 per side Half Kneeling Kettlebell Windmill x 5 per side Kettlebell Strict Press x 5 per side Shoulder Press (1×10,

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