Archive | June 2016

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20 June WOD 

Sttength: 2×2/4 FS/BS of 93% of 1rm FS WOD:  Double Tabata  Deadlift 315/215 Handstand push-ups  *Extra work 2 min ME double unders  Advertisements

17 June WOD 

Strength: 2×3/6 FS/BS @90% of 1rm FS WOD: “Wood” 5 rounds  400 m run 10 burpee to box jump 24/20 10 sumo deadlift high pull 95/65 10 thrusters 95/65 1 minute rest 35 min cap

16 June WOD 

Strength: 7×2 clean pull WOD: 35 wallballs  20 CTB pullups  25 wallballs 15 CTB pullups  15 wallballs  10 CTB pullups  5 wallballs 5 CTB pullups  *every 3 minutes sprint 200 yds 20 min time cap  OR Complete WOD from yesterday if you did not have an opportunity to

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