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Monthly Archives: June 2016

Tuesday, June 14, 2016

TUESDAY
Teams of 2 For Total Reps: AMRAP 15
10 Chest-to-bar Pull-ups
15/12 Calorie Row
*One partner completes a round, then switch

By |June 13th, 2016|WOD|Comments Off on Tuesday, June 14, 2016

Monday, June 13, 2016

MONDAY
Strength, Alternating for 8 minutes
Minute 1: 4 Deadlifts (reset between reps)
Minute 2: 8 Jumping Squats (weighted, if necessary)
WOD
AMRAP 11:  Ascending Ladder (3,6,9,12,etc)
Goblet Squat 53/35
Box Jump 24″/20″
Deadlift 135#/95#

By |June 12th, 2016|WOD|Comments Off on Monday, June 13, 2016

Saturday, June 11, 2016

SATURDAY
For Time: 7 rounds
400m run
5 power cleans 185/135

By |June 10th, 2016|WOD|Comments Off on Saturday, June 11, 2016

Friday, June 10, 2016

FRIDAY
For Time: 4 Rounds
18 overhead squats 95/65
15 hang power snatches 95/65
12 box jump overs
6 muscle-ups
*20 minute time cap
Cooldown
90 second Couch Stretch, per side
60 second Lacrosse Ball, per side
60 second Foam Roll, per lat

By |June 9th, 2016|WOD|Comments Off on Friday, June 10, 2016

Thursday, June 9, 2016

THURSDAY
Strength, EMOM x 10:
2 Box Back Squats @ 55% of 1 RM
WOD
Waltz
Alternating EMOM x 12:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
*choose a rep scheme that allows for complete in 45-50 seconds Strength

By |June 8th, 2016|WOD|Comments Off on Thursday, June 9, 2016

Wednesday, June 8, 2016

WEDNESDAY
Strict Press: 10-10-10
Pausing Push Jerk: 3-3-3
*pause for 3 seconds during the dip portion of the jerk.
WOD
AMRAP 7
30 Double Unders
7 Push Jerks 135/95

By |June 7th, 2016|WOD|Comments Off on Wednesday, June 8, 2016

Tuesday, June 7, 2016

TUESDAY
Teams of 3: AMRAP 15
Station 1: 250m row
Station 2: 200m run
Station 3: Max wallballs 20/14

*Score is teams total Wallballs. Partners rotate stations when partners 1 & 2 finish their prescribed work.
Midline Cash-out:
Tabata Plank Hold
Tabata Flutterkick

By |June 6th, 2016|WOD|Comments Off on Tuesday, June 7, 2016

Monday, June 6, 2016

MONDAY
Strength: 3 Rounds Not For Time
6 Bent over rows
6 Bench Press

Accessory: 3 Rounds Not For Time
5 Strict Pull-ups (weighted, if possible)
10 Single-arm Kettlebell Rows, per arm
15 GHD Sit-ups (Scale according to experience level)

By |June 5th, 2016|WOD|Comments Off on Monday, June 6, 2016

Saturday, June 4, 2016

Saturday
FOR TIME:
3 Rounds
800 meter RUN
200′ Walking Lunge

By |June 3rd, 2016|WOD|Comments Off on Saturday, June 4, 2016

Saturday, June 4, 2016

SATURDAY

For Time: 3 Rounds
800m Run
200′ Walking Lunge

By |June 3rd, 2016|WOD|Comments Off on Saturday, June 4, 2016

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