Archive | June 2014

You are browsing the site archives by date.

19 June WOD

Strength: 5×3 hang squat clean, 6×1 clean pull + power clean (R,B,W) WOD: (R,B) “Nancy” 5 rounds 400 m run 15 OHS 95/65 3 rounds 400 m run 15 OHS 65/55/45 Advertisements

18 June WOD

Strength: 1×5@60%, 1×5@65%, 1×5@70% of 1rm strict press (R,B,W) WOD: (R) 3 rounds for time of: 25 GHD sit-ups 205-lb. clean and jerks, 5 reps (B,W) 3 rounds 25 Abmat situps 5 clean and jerks 185/155/135/115/105/95/75 *extra work 400 m run 400 m run w/medball 400 m run w/sandbag

17 June WOD

Strength: 5×3 hang snatch, 6×1 1 snatch pull+1 power snatch *all reps around 70% of 1 rm (R,B,W) WOD: (R,B,W) The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post […]

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 […]