WOD for Week of June 23rd

WOD for the week of June 23rd

Warm Up

400m run followed by


  • Air Squats
  • Sit-Ups


  • Hold bottom of the squat for 45-90 seconds 3 times (keep the chest up, push the knees out)
  • Samson stretch  (opens the hips for the thrusters)


21-15-9 For Time (note the time it takes to complete)

(Complete 21 reps of the following movements, followed by 15, followed by 9)

  • Dumbbell Thrusters (note DB weight)  I recommend you use the same weight as your last DB seated press
  • Push-Ups

That’s IT!!!!

4 thoughts on “WOD for Week of June 23rd

  1. Went to the gym before this was posted. Did WOD#1 From April 28, exceeded rounds by 2; first time 8 rounds, this time 10 rounds.

  2. We were busy with tennis this week so we just did this workout. Farrah – 5:18 (used 10lb for most of the reps, Used 5lbs weights for most of the 15 round.) Ryan – 4:55 (used 15lbs weights).

  3. Tuesday, July 1: Did this WOD today, but forgot to start my timer. Don’t know how long it took. Started with 12.5# weights, but had to switch to 10# weights.

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