Archive | June 2015

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16 June WOD 

Strength: 7×1 snatch pull + 1 snatch WOD: Wallball 20/14 Sumo DLHP 95/65 Box jump 24/20 Push press 95/65 *tabata style. Score will be the least number of reps scored in the 8 intervals. *extra work 3 min plank hold 

15 June WOD 

Strength: 3×2/4 front squat/back squat @93% of 1 rm front squat  WOD: “Jackie” 1000 m row 50 thrusters 45/35 30 pull-ups  *extra work  5-10-15-20-25-20-15-10-5 Double unders  *after every set of double unders you must pause, if you do not go unbroken in the set you must restart at the beginning of that set 

12 June WOD 

Strength: 3×3/6 front squat/back squat @90% of 1rm FS WOD: 20 squat clean to thruster 115/75 15 squat clean to thruster 135/95 10 squat clean to thruster 155/105 18 min cap  *extra work 2 min ME CTB pull-ups OR bar muscle ups 

11 June WOD 

Strength: 7×1 above the knee clean+jerk WOD(s) 55 toes 2 bar  *top of every minute complete 3 deadlifts 335/235 12 min cap  Then  5 min rest  15 12 9 Cals on rower Over the rower burpee  7 min cap 

10 June WOD 

Strength: Every 2 minutes for 20 min. complete: 1 power snatch + 2 ohs  WOD: 1 mile run 50  squats 75/55 10 wall climbs 

9 June WOD 

Strength: 5×1 snatch balance 7×1 above the knee snatch  WOD: “Helen” 3 rounds 400 m run 21 KB swings 1.5/1 12 pull-ups  *Extra work  150 double unders *after each 50 completed do 15 box jumps 24/20 6 min cap 

8 May WOD 

Strength: 3×3/6 front squat/back squat @90% of 1rm FS WOD: EMOM for 20 1st min 6 snatch 135/95 2nd min 7 hspu  3rd min 8 wallballs 20/14 4th min 9 medball sit-ups 

5 June WOD 

Strength: 3×3/6 front squat/back squat @85% of 1rm FS WOD: 5 rounds 400 m run 15 BW deadlifts  30 double unders 

4 June WOD 

Strength: 3×3 clean pulls @ 95% of 1rm clean,  2×3 clean @60% of 1rm clean, 2×2 clean @70% of 1rm clean, 2×1 clean @75-83% of 1rm clean WOD: 5 4 3 2 1 Thruster 165/115 Muscle ups  8 min cap  *Extra work 2 rounds 500 m row 50 box jumps 20″ 10 min cap 

3 June WOD 

Strength: Every 2 minutes for 20 min. complete: 1 hang clean + 1 above the knee clean  WOD: 1 mile run  50 alt pistol squats  10 def. hspu 4/2