WOD

Saturday 6.27.15 WOD

WOD:  In Teams of 4:  800m run  20 Alt. Pistols 30 Alt. DB Snatches (45/35) 40 HR Push ups  50 DU  800m run  *stadium style, one person completes the first movement and moves on to the second while the next team member files in to begin. Team members cannot advance until the station in front of them is open. All members must complete runs together. 

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Friday 6.26.15 WOD

STRENGTH: 1 Hang Snatch + 2 Overhead Squat – every 2nd minute x 12 minutes WOD: 5 rounds 20 cal on AB 10 thrusters Rest 90 sec. bt. rounds

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Thursday 6.25.15 WOD

WOD: 30 sec. TnG HPC @ 45-50% of PC max rest 10 sec. 30 sec. rope slam rest 10 sec. 200m shuttle run (50m out and back) x 4 rest 2 minutes x 3 rounds rest 5 minutes 30 sec. hang squat clean @ 35% of clean max rest 10 sec. 30 sec. burpee broad jump rest 10 sec. 60 sec. AB ride @ 350/225 watts or higher rest 2 minutes x 3 rounds *If you trained yesterday the hang squat cleans will be subbed out for heavy russian kb swings

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Wednesday 6.24.15 WOD

STRENGTH: Barbell bent over row – 6 reps x 4 sets @ 31X1 Tempo, rest 30 sec. WOD: 15 minute amrap 50 air squats 15 pull ups 3 strict HSPU

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Tuesday 6.23.15 WOD

STRENGTH: A. push press – 10.8.6 B. Back ext. – 15 x 3 sets WOD: 3 rounds 100m sprint 8 Burpee box jump overs [24/20″] 15 DL  [40-50% of max] 250m row rest time = work time *The Dave Hutch technique will not be allowed lol!

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Monday 6.22.15 WOD

STRENGTH: Back Squat – 55-60% x 2 reps @ 25×1 tempo x 4 sets, rest 60 seconds WOD: 10 ring dips 15 T2B 20 cal row 15 ring dips 20 T2B 25 cal row 20 ring dips 25 T2B 30 cal row

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Sunday 6.21.15 WOD

Rest day! Get outside and enjoy where we live!

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Saturday 6.20.15 WOD

Teams of 2 For time: Row 2,000 meters 50 wall-ball shots [20/14#] 18 pull ups Row 1,000 meters 30 wall-ball shots [20/14#] 30 pull ups Row 500 meters 20 wall-ball shots [20/14#] 42 pull ups

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Friday 6.19.15 WOD

STRENGTH: Clean – build to a heavy double – can drop the bar bt. reps and quick re set.. 12 minutes for this WOD: 15 minute cap 5 rounds for time: 15 thrusters [75/55#] 15 k2E

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Thursday 6.18.15 WOD

10 DL @ 50% of max 30 sec. amrap push ups rest 15 sec. 100m sled sprint; 2 plates for guys, no plates for girls rest 15 sec. 30 sec. box jump amrap @ 24/20″ with step down rest 2 minutes x 3 rounds rest 5 minutes (intermission) 10 Push Press @ 40-45% of max 30 sec. rope slam rest 15 sec. 1 minute amrap burpee pull ups – switching every 3 reps with partner rest 2 minutes x 3 rounds

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