Week of 6/24 Through 6/30



OUTwod Seattle 2019 WOD SQUADPROGRAMMING

Monday 6/24

push press 3-rep, then

EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats

Tuesday 6/25

every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs

Wednesday 6/26

EMOM for 30:001 snatch or clean & jerk at 70% of 1RM

Thursday 6/27

EMOM for 16:002 back squats, 102/65kg

EMOM for 16:00a. 50′ farmer’s walk, 2x32kgb. :30 wall sit

Friday 6/28

EMOM for 30:005 pullups10 pushups15 squats

If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.

Saturday 6/29

SPLIT IT100-80-60-40-20 reps for time:partner wall ball, 20/14lbspartner med ball situp

Sunday 6/30

WALK THE PRIDE PARADE WITH US!

We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!

10am SWOLE/PUMP SESH11:30am-12:30pm Staging for the parade on 4th between Marion & Columbia. We walk through downtown to Seattle Center.

ARTICLES

+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up

The post Week of 6/24 Through 6/30 appeared first on Foundation CrossFit.



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