This Week’s WODs – CrossFit Aspire

Monday, June 11th

Push Jerk 3

AMRAP in 15
20 Wallballs
20 Push Balls
20 Sit-ups
200m Run
10 Wallballs
10 Push Balls
10 Sit-ups
200m Run

Tuesday, June 12th

Squat Clean Thruster
OTM 10 x 1

21 Burpees over Bar
21 Power Cleans
15 Burpees over Bar
15 Hang Squat Cleans
9 Burpees over Bar
9 Thrusters
– Use 65% up to (135/95)

Wednesday, June 13th

Front Squat 5

AMRAP in 18
200m Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 DB Snatches, alternating

Thursday, June 14th

Shoulder Press 3

AMRAP in 12
7 Toes to bar
7 SA DB Push Presses L
7 SA DB Push Presses R
14 Box Jumps

Friday, June 15th

Hex Bar Deadlift 5

4 Rounds
400m Run
8 Burpee Pull-ups
40 Double Unders
– scale to 80 singles

Rx+
4 Rounds
400m Run
4 Ring Muscle-ups
40 Double Unders

Saturday, June 16th

Paused Back Squat 3

AMRAP in 5
12 Front Squats (95/65)
12 KB Swings
12/8 Calorie Row

– Rest 5 Min, then…

AMRAP in 5
12 Front Squats (95/65)
12 KB Swings
12/8 Calorie Row

Extra Credit

Gymnastic / Skill
HSPUs
10 x 3
Strict, kipping, or deficit

Endurance
Air Bike SPRINTS!!!
8 Rounds
:10 on / :20 off

Barbell
BTN Snatch Grip Split Jerk + 2 Tempo OHS
3 sec descent
1 sec pause
3 sec ascent

Abs / Core
4 Rounds of each
:20 on / :10 rest
Hollow Rocks
Flutter Kicks
Criss Cross Flutter Kicks
Sit-ups
:60 sec rest between movements

Low Intensity WOD
4 Rounds
1 min Ski Erg
1 min Row
1 min Air Bike
200m Run
1 min Rest

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