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Monthly Archives: June 2016

Friday, July 1, 2016

FRIDAY
For Time: 5 Rounds
12 Hand Release Push-ups
6 Strict Pull-ups
12 Strict Ring Dips
6 Hang Power Cleans (Heavy, but unbroken)

Express: 3 Rounds
12 Hand Release Push-ups
6 Strict Pull-ups
12 Strict Ring Dips
6 Hang Power Cleans (Heavy, but unbroken)

By |June 30th, 2016|WOD|Comments Off on Friday, July 1, 2016

Thursday, June 30, 206

THURSDAY
With a 25 minute running clock: For Total Reps
2 mile run
Then Remaining Time,
AMRAP: 30-20-10
Double Unders Sit-ups

By |June 29th, 2016|WOD|Comments Off on Thursday, June 30, 206

Wednesday, June 29, 2016

WEDNESDAY
At 0:00: Inverse Tabata Strict Press 135/95
At 10:00: Inverse Tabata Front Squat 225/155
At 20:00 Inverse Tabata Deadlift 315/205
Express Inverse Tabata Strict Press 135/95
-rest 3 minutes-
Inverse Tabata Front Squat 225/155

By |June 28th, 2016|WOD|Comments Off on Wednesday, June 29, 2016

Tuesday, June 28, 2016

TUESDAY
For Time, Teams of 2:
6 Rounds
15/12 Calorie Row
12 Burpees over the bar
9 Hang Power Snatches 115/75
*One partner completes a full round, then switch.
6 rounds each

By |June 27th, 2016|WOD|Comments Off on Tuesday, June 28, 2016

Monday, June 27, 2016

MONDAY
Strength: 3 Rounds
Every 3 minutes complete
4 Back Squats
3 Broad Jumps
WOD
For Time: Descending Ladder 10-1
Thrusters 95/65
Box Jump Overs 24/20
*10 Minute Time Cap

By |June 27th, 2016|WOD|Comments Off on Monday, June 27, 2016

Monday, June 20, 2016

Monday
For Time:  4 Rounds
12 Kettlebell Snatches 53/35 (per arm)
6 Turkish Get-Ups 53/35 (Total)
12 Pistols, per leg (Alternating)
*Programming note:  perform all 10 Kettlebell Snatches on the right arm then all 10 on the left.

By |June 19th, 2016|WOD|Comments Off on Monday, June 20, 2016

Saturday, June 18, 2016

SATURDAY
For Time: 3 Rounds
600m Run
10 Ring Dips
30 Double Unders
10 Power Snatches 115/75
600m Row
*35 minute time cap

Ring Dip Modifications
(1) Box Dips (feet on or off the ground)
(2) Banded Ring Dips

By |June 17th, 2016|WOD|Comments Off on Saturday, June 18, 2016

Friday, June 17, 2016

FRIDAY
Strength: 3 Rounds
Every 3 minutes complete
5 Back Squats
3 Broad Jumps
WOD
For Time: 3 Rounds
15 Thrusters 95/65
12 Hang Power Cleans 95/65
9 Burpees over bar

By |June 16th, 2016|WOD|Comments Off on Friday, June 17, 2016

Thursday, June 16, 2016

THURSDAY
For Total Working Time:
1600m Run
-rest 5 minutes-
1200m Run
-rest 4 minutes
800m Run -Rest 3 minutes-
400m Run

By |June 15th, 2016|WOD|Comments Off on Thursday, June 16, 2016

Wednesday, June 15, 2016

WEDNESDAY
Weightlifting Wednesday
Push Press: 5-5-5
Pausing Split Jerk: 3-3-3, not above 70% of 1 RM Jerk

Alternating for 8 minutes
minute 1: 6 Push Press 135/95 (5 second pause overhead on each rep)
minute 2: 30 second hollow rock

By |June 14th, 2016|WOD|Comments Off on Wednesday, June 15, 2016

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