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“Deanna Doozy” 0-10 Minutes: 3 rounds: 250 m row 5 plank to down dogs 10 dowel pass throughs 10-20 Minutes: 3 rounds: 10 hollow body rocks 10 pushups 10 air squats 20-30 minutes: 3 rounds: 250 m row/ or bike/ or ski 10 burpees 10 ring rows 10 kb swings
Warmup: 10 minutes of ski/bike/row Burgener Warmup & Mobility 12 minutes total: 1 minute power snatches 1 minute of sit-ups 2 minutes of power snatches 2 minutes of sit-ups 3 minutes of power snatches 3 minutes of sit-ups
Warmup: Medicine Ball Partner Passes Sit back to back with partner and pass medicine balls Lift 5 rounds: Push press x 5 alternating with: tricep plus reach x 5/side Team WOD: “Follow the leader” Teams of 4: 1 person working at a time: 100 push press with bar Then… 1
Friday June 17th: Warm –up: 2 rounds: 1 min at each: Ring Rows Lunge Matrix Push-ups 21-15-9 Shuttle Runs DB Snatch Rest 2 mins 21-15-9 Calories Thrusters Rest 2 mins 21-15-9 Burpees Lunges (each leg) 3 Rounds: 6/arm Bent over rows 8 seated strict press 12 Lateral raises Finish with
Warmup: 10 minutes ski, bike or row Then: Core brace exercises: 3 rounds: Deadbugs Bear crawl 10 minutes: AMOM: 5 deadlifts 5 banded good mornings WOD: 12 minute AMRAP: 20 calories 20 death marches 20 dumbbell thrusters
Wednesday, June 15th Bike Warm-up 1 min easy, 1 min hard x3 and active stretching 50 of each: While working, every Minute do 5 burpees Box Step-ups Calories Thrusters KB swings Ring Rows 4 Rounds: 15 sumo deadlifts with kb 10 banded air squats 15 fire hydrants/leg Leg lifts on
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