Archives June 2016

20
Jun

WOD 6.20.2016

Strength: 10 Min to find a heavy push press for the day AMRAP 12 5 Strict Pull Ups 4 pistols 3 Wall Walks Cash out: 4×10 dips any apparatus

16
Jun

WOD 6.16.2016

5×5 Drop Snatch – work to a weight AHAP with good form http://www.catalystathletics.com/exercise/312/Drop-Snatch/ 21-18-15-12-9-6-3 Unbroken OHS 95#/65# **every break perform 100′ bear crawl at end (sub back squats if no mobility and add a bear crawl if subbing) Cash Out: 3×10 strict TTB (ankle weights if poss) x40 sit ups

15
Jun

Wod 6.15.2016

Bench Press: 3×5 @ 75% AMRAP 12: 1 Rope Climb 200M Run 3 Push Jerks 135#/95# 4 Burpees onto plate Cash Out: Back Squats: 3×5 @75%

15
Jun

WOD 6.14.2016

Technique Primer: 5×2 Muscle Cleans http://www.catalystathletics.com/exercise/149/Muscle-Clean/ 4 Rounds *increasing weight on cleans every round, decreasing reps* 14 CTB Pull ups (or 5 Muscle Ups) 10 Power Cleans @135#/95, 8@155#/105#, 6@175#/115# 4@185#/125# cash out: 4×10 db rows AHAP

13
Jun

WOD 6.13.2016

Strength: 1 Push Jerk + 1 split jerk from rack 15 min 5Min Rounds. Start each round with 400M run then complete the perscribed reps of each movement. Treat each round like it is for time – Don’t game it. The remaining of the 5 min is rest 1- 30 thrusters 115#/75# 2- 40 Deadlifts …

10
Jun

WOD 6.10.2016

Renee 7 Rounds 400M Run21 Walking Lunge steps 15pull ups 9 burpees 20#/14# Vest

10
Jun

WOD 6.9.2016

Warm Up: slider races up and back the length of the gym Partner 3min AMRAP I go you go thrusters 95#/65 *rest 2 Min Partner 3min AMRAP I go you go box jumps 95#/65 *rest 2 Min Partner 3Min AMRAP I go you go Push press **Partners choose when to switch. 3 scores

9
Jun

Wod 6.8.2016

5×5 strict pull ups (weighted, partner assist, work on kipping) 60 Cal Row 50 Wallballs 40 Power Cleans 135#/95# 30 TTB 135#/95# 20 HSPU (sub 15 wall walks) *Stagger start* Core Cash Out: 3x 25 Leg throws 25 slutter kicks 25 dead bugs

9
Jun

WOD 6.7.2016

EMOM 10: 1 Squat Snatch + 1 OHS(if mobility allows otherwise power) Can be climbing or sets across depending on how feel 4 Rounds 400M Run 10 Power Snatch 95#/65# or 50/60% of above 40 Dubs Cash Out: 5×2 Snatch Pulls – climbing to 115% ish 1 RM

3
Jun

WOD 6.3.2016

WHITTEN 5 Rounds for time “22 KBS 53#/35# 22Box Jumps 24″”/20″” 400M run” 22 Burpees 22 Wallballs

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