6/24-6/29 Last Week of June!
Here are the WODs for the week. Let’s finish off June strong!
Sweaty Saturday Partner WOD
MAIN: Fog City WODS - Jun 29, 2024AMRAP 20 mins: Dumbbell Hang Squat Cleans, Farmers Carries, and Toes-to-bars
Complete as many rounds as possible in 20 mins of: 5 Dumbbell Hang Squat Cleans, 50/35 lbs Farmers Carry, 53/35 lbs, 100 m 10 Toes-to-bars
Friday WOD Part A
MAIN: Fog City WODS - Jun 28, 20242-Position Power Snatch : 1x1
2-Position Power Snatch 1x1 Use the heaviest weight you can for the set.
Friday WOD Part B
MAIN: Fog City WODS - Jun 28, 2024FT: Power Snatches, and Double Unders
For time: 75 Power Snatches, 75/55 lbs Every time you break complete: 50 Double Unders
Thursday WOD
MAIN: Fog City WODS - Jun 27, 20243 RFT: 1200 m, Plank Dumbbell Pull Throughs, No Push-up Burpees, and Alternating Box Step-ups
3 rounds for time of: Run, 1200 m 10 Plank Dumbbell Pull Throughs, pick load 15 No Push-up Burpees 20 Alternating Box Step-ups
Wednesday WOD Part A
MAIN: Fog City WODS - Jun 26, 2024Push Press : 3-3-3-3
Push Press 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Wednesday WOD Part B
MAIN: Fog City WODS - Jun 26, 2024AMRAP 12 mins: Deadlifts, Push Press, and Strict Handstand Push-ups
Complete as many rounds as possible in 12 mins of: 15 Deadlifts, 135/95 lbs 10 Push Press, 135/95 lbs 5 Strict Handstand Push-ups
Tuesday WOD
MAIN: Fog City WODS - Jun 25, 2024Alt EMOM 10 mins: Front Squats and Row Calories
Every 1 min for 10 mins, alternating between: 12 Front Squats, 115/75 lbs 20/17 Row Calories
Tuesday Post-WOD Accessories
MAIN: Fog City WODS - Jun 25, 2024AMRAP 10 mins: Crossbody Dumbbell Snatches, Dumbbell Single Leg Deadlifts, Single Arm Dumbbell Rows, and Russian Twists
Complete as many rounds as possible in 10 mins of: 12 Crossbody Dumbbell Snatches, pick load 16 Dumbbell Single Leg Deadlifts, pick load 20 Single Arm Dumbbell Rows, pick load 20 Russian Twists, pick load
Monday WOD
MAIN: Fog City WODS - Jun 24, 20247 RFT: Clean & Jerks, Kettlebell Swings, and Burpee Pull-ups
7 rounds for time of: 3 Clean & Jerks, 185/125 lbs 9 Kettlebell Swings, 70/53 lbs 12 Burpee Pull-ups