Archive | June 2014

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16 June WOD

Strength: 1×5@60%, 1×5@65%, 1×70% of 1rm back squat (R,B,W) WOD: 7×1 snatch balance *extra work 3 rounds 50 medball cleans 800 m run (R,B,W)

13 June WOD

Strength: 1×5 warmup, 1×5 @75%, 1×3@85%, 1×1@95% WOD: 5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps *modifications galore for Friday 13th.

12 June WOD

Strength: 12 min to find 1rm clean (R,B,W) WOD: (R) 15 min AMRAP 2 climbs 20 wallballs 20/14 200 m run (B) 15 min AMRAP 6 pullups 20 wallballs 20/14 200 m run 15 min AMRAP 6 ring rows 20 wallballs 200 m run

11 June WOD

Strength: 1×5 warmup, 1×5@75%, 1×3@85%, 1×1@95% of1rm strict press WOD: (R,B,W) 5 minutes to complete “Annie” 50-40-30-20-10 Double Unders Sit-ups (Shoulders must touch ground and then touch ground in front of feet) 3 min rest 5 minutes to complete “Karen” 150 Walballs (20/14) 3 min rest 5 minutes to complete “Isabel” 30 Snatches (135/95) Any […]

10 June WOD

Strength: 12 min to find 1rm snatch (R,B,W) WOD: Overhead squat 10-10-10-10-10 reps (R,B,W) *extra work 100 m run 1 muscle up/2 CTB/3 pullups 200 m run 2 muscle ups/3CTB/4 pullups 300 m run 3 MU/4CTB/5 pullups 400 m run 4 MU/5 CTB/6 pullups 500 m run 5 MU/6 CTB/7 pullups

9 June WOD

Strength: 1×5 warmup, 1×5@75%, 1×3@85%, 1×1@95% of 1 rm back squat (R,B,W) WOD: 3 rounds for time of: Row 15 calories 10 burpees Jump over the rower on each rep of the burpee. *extra work Overhead squat 1-1-1-1-1-1-1 reps Cash out 25 toes 2 bar 50 double unders

6 June WOD

Strength: 1×5 warmup, 1×5@75%, 1×3@85%, 1@95% of 1rm deadlift (R,B,W) WOD: (R) 5 rounds 400 m run 15 thrusters (95/65) (B) 5 rounds 400 m run 15 thrusters (75/65/55/45) 3 or 4 rounds 400 m run 15 thrusters (65/55/45/35)

2 June WOD

Strength: 1×5 warmup, 1×5@75%, 1×3@85%, 1×1@95% of 1rm back squat. (R,B,W) WOD: (R) “Randy” 75 snatches (75/55) *extra work 15 12 9 Front Squats (165/115) Over the bar burpee (B) “Randy” 75 snatches (75/55/45/35) *extra work 12 9 6 Front squats (choose a weight accordingly) Over the bar burpee 50 snatches (choose weight accordingly) *extra […]