WOD 6.29.19 (TRUE SPRINT)

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

400 meter run

Rest 2 min

3 Rounds

200 meter run

Rest 1 min

3 Rounds
Option to Row 500m & 250m

if unable to run

WOD 6.28.19 (WALK IT OFF)

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

4 Rounds For Reps

3 Rope Climbs

20 Ring Dips

Then;

In what is remaining of 5min, Handstand Walk AFAP

(Scale to bear crawl)
Handstand Walk/ Bear Crawl scored in 5′ increments

5′ distance = 1 rep

WOD 6.27.19 (BRING SALLY UP)

Warrior’s Path CrossFit – CrossFit

Back Squat Pyramid (5-3-1-1-3-5)

Back Squat Pyramid

5 @ 80%

3 @ 85-90%

1 @ 90-95%

1 @ 95- 100 + %

3 @ 85-90%

5 @ 80-85%

WOD 6.26.19 (AVOID PENALTY)

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

100 KB Swings (53/35)

Every time you put the KB down, perform 100 m Front Rack walk with KB

–Rest 2 min–

800 m Waiters Carry with KB

Every time you put the KB down, perform 10 KB Swings
GPP= 75 KB Swings &/or reduce weight as needed

WOD 6.25.19 (BELOW PARALLEL)

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

50 Wall Ball (20/14)

40 Alternating Pistols

50 Squat Clean Wall Ball
Warrior = Wall Ball ABOVE 10’/9′ target

RX = 10’/9′ target

GPP = scale weight &/or height for WB, perform lateral lunges in place of pistols,

and break up work as desired

WOD 6.24.19 ( High-Speed Low-Drag)

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Hang Squat Snatch

10-9-8-7-6-5-4-3-2-1

Strict Weighted Pull Up
Barbell should be heavy and challenging. Go for something you can perform 3 hang squat snatches in a row but need to break it up after that. A good plan may be strategic singles – even though you will have to deadlift every time you pick up the bar.

WOD 6.21.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 Squat Clean (155/115lbs)

50m DB Farmers Carry (50/35lbs)

6 Squat Clean

100m DB Farmers Carry

9 Squat Clean

150m DB Farmers Carry

And so on…

AMRAP 12

WOD 6.20.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

25 Double Unders

10 Ring Dips

5 rounds

Rest 2min

25 Double Unders

10 Burpee jump to 6″ target

5 rounds

WOD 6.19.19

Warrior’s Path CrossFit – CrossFit

Sumo Deadlift

Find Your 1 Rep Max

Sumo Deadlift

WOD 6.18.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Lateral Burpee Box Jumps (24/20)

10 Single Arm DB OH Squat (40/25lbs)

15 Box Jumps

20 MB Clean (20/14lbs)