Monday
1.Not for Time
3 Rounds
21 GHD Sit Ups
15 Foot Handstand Walk
9 Pistols
2. 5 x 3 Overhead Squats Rest as Needed
3. 4 x 8 Strict Toes to Bar Rest as Needed
Strength
Back Squats
7 x 5 @ 60,65,75,80,85,90,90 %
Back Squats
7 x 10 @ 70 to 82.5%
619 San Diego Personal Training Football WOD “JAYBIRD”
5 Rounds
3 Power Snatches at 70% Bodyweight
5 Handstand Push Ups
7 Box Jumps 24/20
X. B-1 Australian Hero WOD
3 Rounds
400 Meter Run
21 KBS 1.5/1.0
15 Knees to Elbows
9 Ring Dips
Y. 2000 Meter Row
Z. 800 Meter Run
Tuesday
1. 5-4-3-2-1
Muscle Ups
Big Burpee Box Jumps 30/24
2. 5 x 5 Bench Press
3. 5-4-3-2-1
Pull Overs
Handstand Push Ups
Power Development
Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 70%
3 + 1 @ 75% x 3
619 San Diego Personal Training Football WOD “619 San Diego Personal Training Disco”
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% Bodyweight
Pull Ups
X . 5 X 8 Ring Rows
Y. 5 x 20 Sit Ups and Push Ups
Z. 50 KBS + 50 Double Unders
Wednesday
1. 5 x 5 Behind the Neck Strict Snatch Press @65%
2. 5 x 3 Snatch Deadlift @70%
3. 5 x 3 Clean Pull @80%
Power Development
Power Snatch & Snatch Push Press + Overhead Squat
3 + 3 + 3 @ 60%
3 + 3 + 3 @ 65%
3 + 3 + 3 @ 70%
619 San Diego Personal Training 619 WOD
10-9-8-7-6-5-4-3-2-1
Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95
Ring Dips (Bar Dips for Level 2,3)
X. 1 Mile Run
Y. 100 Sit Ups
Z. 3 x 500 Meter Row 2 Minute Rests
Thursday
1. 5 x 2 Clean Pulls @ 70%
2. 5 x 2 Clean High Pulls @ 70%
3. 5 x 1 Cleans at 80% Rest as need on 1.2. and 3
Power Development
Power Clean & Front Squat + Jerk
1 + 3 + 3 @ 60%
1 + 3 + 3 @ 65%
1 + 3 + 3 @ 70%
11.5 OPEN WOD
20 Minute AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14
Friday
10 x 2 Power or Split Jerk
@ 50,60,70,80,82.5,85.5,87.5,90,90,90
619 San Diego Personal Training Benchmark WOD “Mary” or Cindy
Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups
or
Cindy
5 Pull Ups
10 Push Ups
15 Squats
X. USD Loop
Y. 5k
Z. 2 x 1000 Meter Row 1 Minute Rest
