06.15.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.


EMOM x 10:00
Odd: 3-8 HSPU /Decline Push ups (pick a do-able number)
Even: 20 Plank Step ups (45/25)

For time:
100 cal Row
75 Thrusters (45/35)
50 Pull ups
75 Wall Ball Shots (20/14)
100 cal Row

*this will be done as a partner WOD. Only one person working at a time, must go in order, break up however needed. No bands for Pull ups, partner may assist.

Strength & Conditioning
Transition Week
Clean focused empty-bar drills (see white board)
Deadlift 5×5/60
Bench Press 5X5 increase as able
Single arm DB Row 3×8 each, increase as able
GHD Hip / Back Extension 3X8

6:00 EMOM
10 Wall Ball Shots 20/14

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

CrossFit Women
Coach Kate’s choice

Training Essentials
Week #2, Class #5


Posted in Arlington Heights WOD.