Monthly Archives: June 2016

Friday 07.01.16

Warm Up 60 Bar Facing Burpees Strength Push Jerk 5×5 – Start at 70% Work up MetCon For Time 10-1 Sumo Deadlift High Pulls 115/75lbs Sprint 100m between sets Goal: UB SDHP E: 30/20 kb sdhp F: 65/45 P: 95/65 … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 07.01.16

Thursday 06.30.16

Warm Up Accumulate 90sec in a HS hold then AMRAP 6:00 7 Push Ups 35 Double Unders Strength EMOM 5 minutes – 5 Touch and Go Deadlift @75% MetCon AMRAP 20 minutes 10 Toes to Bar 20 Box Jumps 30 … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Thursday 06.30.16

Wednesday 06.29.16

Warm Up 10-8-6-4-2 Empty Bar Thrusters 2x Walking Lunges Strength 6×3 Power clean to split jerk – Start @80% of Power Clean max and work up MetCon For Time – cap at 22:00 30 Power Cleans 30 Ring Dips 800m … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Wednesday 06.29.16

Tuesday 06.28.16

Warm Up Run 400m then 15 Box jumps 15 Wall Balls 15 Gymnastic Kips Strength Touch and Go Squat Snatch 6×3 AHAP – Start around 80% MetCon AMRAP 20 minutes Row 500m/Run 400m (alternate each round) 5 Front Squats (from … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Tuesday 06.28.16

Monday 06.27.16

Warm Up Row 2k (E/F = 1500m) Strength Back Squat 4×5 @75% MetCon AMRAP 9 minutes 7 Deadlift 5 Hang Squat Cleans 3 Push Jerk The aim should be to stay UB on both the Hang Squat Cleans and the … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Monday 06.27.16

Sunday 06.26.16

Open Gym 10:00am – 12:00pm

Posted in WOD | Comments Off on Sunday 06.26.16

Saturday 06.25.16

9:15am Team WOD 2 person teams: 1 mile run (200m relay) then…. 20 rounds (alternating): 15 deadlifts 10 hang power clean 5 s2oh Then…. 1 mile run (200m relay) F: 75/45 P: 95/65 C: 115/75 ** this Rx needs to … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Saturday 06.25.16

Friday 06.24.16

Warm Up 100 du Then 3 rounds: 10 pvc pass through 10 pvc ohs Strength Touch – and – go push jerk 4 x 4; start at 80% MetCon 7 rft: 5 ohs 5 strict hspu 5 bar facing burpees … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Friday 06.24.16

Thursday 06.23.16

Warm Up 3:00 Banded Glute activation -then- 2 Rounds 15 KB Swings 15 Box Jumps Strength: EMOM 5 minutes – 6 Touch and Go Deadlift @70% MetCon AMRAP 12 minutes 12 Kettlebell Snatches – does not have to be alternating … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Thursday 06.23.16

Wednesday 06.22.16

Warm Up AMRAP 6:00 5 Pull Ups 10 Air Squats 15 Calorie Row Strength Touch and Go Power Snatch 8×2 AHAP – Start around 80% MetCon 4 Rounds for time 5 Power Cleans 15 Pull Up E: 65/45; kipping jumping … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Wednesday 06.22.16