Archive | June 2016

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15 June WOD 

Strength and WOD: 7 rounds 1 split jerk  9 HSPU  30 min cap  Score is total weight lifted 

14 June WOD 

Strength: 7x2Snatch high pull WOD: 5 rounds for max reps of: 1 ½ body-weight deadlifts Dips Extra work: 25 unbroken toes 2 bar

13 June WOD 

Strength: 2×3/6 FS/BS @90% of 1rm FS WOD: 10 rounds  10 cal row 10 burpees over rower (facing rower) 22 min cap *extra work  3 rounds  :30 plank hold 10 hollow rock 

10 June WOD 

Strength: 2×3/6 FS/BS @85% of 1rm FS WOD: “Santora”  Three rounds for reps of: 155/105 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245/175 pound Deadlifts, 1 minute Burpees, 1 minute 155/105 pound Jerks, 1 minute Rest 1 minute

9 June WOD 

Strength: 7×1 hang clean WOD: 5 rounds 7 squat snatch 95/65 30 double unders 14 min cap  *extra work  30 or 45 or 60 ghd sit-ups 

8 June WOD 

WOD:Round 1 1000 m row  30 KB swings 2/1.5 30 pullups  3 min to find a heavy push press  Round 2 1000 m row 30 KB swings 2/1.5 30 pullups 3 min to find a heavy push jerk Round 3 1000 m row 30 KB swings 2/1.5 30 pullups  3 min to find a heavy […]

7 June WOD 

Strength: 7×1 hang snatch WOD: 4 rounds 25 wallballs  25 ring push-ups  400 m run  24 min cap 

6 June WOD 

Strength: 2×3/6 FS/BS @85% of 1rm FS WOD: 20 min AMRAP  25 ft walking lunge w/KB 1.5/1 100 yd run 4 muscle ups 

3 June WOD 

Strength: 2×4/8 FS/BS @80% of 1rm FS WOD: “Brehm”  For time: 15 foot Rope climb, 10 ascents 225/155 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories  U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March […]

2 June WOD 

WOD: 21 clean and jerk 135/95 21 box jumps 24/20 15 clean and jerk 165/115 15 box jumps 30/24 9 clean and jerk 185/130 9 box jumps 36/30 17 min cap Then  7 minutes to work to a heavy 3 rep thruster