Archives June 2015

26
Jun

WOD 6.26.2015

WOD 800M Run 50 Sit Ups 3 Rounds: 100 Double Unders 30 Thrusters 65#/45# 50 Sit Ups 800M Run

26
Jun

WOD 6.25.2015

Technique Primer 5×3 Snatch High Pulls Strength 12 Min to Find a Heavy Power Snatch WOD AMRAP 10 10 DB Snatch with Contralateral Lunge 55#/35# 100M Sprint Cash Out Bench 5×40%, 5×50%, 5×60%

24
Jun

WOD 6.23.2015

Technique Primer 5×3 Clean High Pulls Strength 12 Min to Find a Heavy Power Clean WOD EMOM 15 Min 1 30 Double Unders Min 2 3/5 Power Clean & Jerk 155#/105# RX+ 135#/95# RX Min 3 30 Sit Ups

22
Jun

WOD 6.22.2015

Strength Back Squat 5×40%, 5×50%, 5×60% WOD In 7Min Run 800M In Time Remaining Max Back Squats 95#/65# Rest3 Min In 5 Min Run 400M In Time Remaining Max Pull Ups Rest 3 Min In 3 Min Run 200M In Time Remaining Max Front Squats 95#/65# Cash Out 3 Rounds 25 Straight Leg Sit Ups …

19
Jun

WOD 6.19.2015

WOD AMRAP 10 10 Burpees 20 Wallballs 20#/14# Rest 5 Min AMRAP 10 10 Pull Ups 20 Back Squats 95#/65# Cash Out Find Max Load 50′ Farmers Carry

19
Jun

WOD 6.18.2015

Strength 12 Min to Find a Heavy Hang Squat Clean for the Day WOD 4 Rounds 1 Min Power Cleans 95#/65# 1 Min Sit Ups 1 Min KBS 53#/35# 1 Min Rest Cash Out Bench : 5@75%, 3@85%, 1+@95%

19
Jun

WOD 6.17.2015

Strength Strict Press: 5@75%, 3@85%, 1+@95% WOD AMRAP 15 5 Push Press 95#/65# RX+ 115#/85# 30 Double Unders **Every 3 Min 200M Run. Begin With a Run** Cash Out Deadlift: 5@75%, 3@85%, 1+@95%

19
Jun

WOD 6.16.2015

Technique Primer 3×5 Barski Snatch Strength 12 Min to work up to a heavy hang squat snatch for the day WOD 3 Rounds 9 Power Snatch 95#/65# 12 HSPU 15 TTB Cash Out 5×3 Good Mornings

16
Jun

WOD 6.15.2015

Strength Back Squats : 3×3@70%, 80%, 90% WOD EMOM 15 2 Power Cleans 95#/65# RX, 135#/95# RX+ 2 Shoulder To Overhead 4 Front Rack Forward Lunges Cash Out Accumulate 100 Sit Ups & 3Min Plank Hold

9
Jun

WOD 6.9.2015

Strength 5×3 Segment Cleans with 2sec Pause At Knee WOD 21-18-15-12-9-6-3 Power Cleans 135#/95# Burpees Over the Bar  

Page 1 of 2