WOD

Wednesday 6.17.15 WOD

STRENGTH: A. Db bench press x 8 reps x 2 B. Static chin over bar hold x 10 sec. x 2 C. Ring support hold x 20 sec. x 2 WOD: Teams of Two Partner A will row while partner B is on the AB then they will switch. 21-15-9 cal on rower cal on ab -rest 3 minutes- 800m run

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Tuesday 6.16.15 WOD

STRENGTH: Push Press – 4 sets x 3 reps WOD: 4 rounds 100m FW @ heavy weight, but unbroken 10 Bar over Burpees 10 Hang Power Cleans @ 50% of 1 RM PC 100m sprint rest 60 seconds bt. rounds

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Monday 6.15.15 WOD

STRENGTH: Back Squat 50-55% x 3 reps 55-65% x 3 reps 65-75% x 2 reps 75-85% x 1 reps 85-95% x 1 rep Heavy Single WOD: 9 minute amrap 10 double kb front rack walking lunge steps [53/35] 10 C2B pull ups

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Sunday 6.14.15 WOD

Rest Day! Get outside and enjoy where we live

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Saturday 6.13.15 WOD

For Time: 400m run 15 Hang Power Snatch @ 60-65% of Snatch 30 burpees over the barbell 45 K2E 30 burpees over the barbell 15 Hang Power Snatch @ 60-65% of Snatch 400m run

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Friday 6.12.15 WOD

STRENGTH: Clean – 2 singles every 2 minutes x 8 minutes *building up to 85-90% of 1 RM Clean WOD: 5 rounds for time 10 hang squat cleans @ 95/65 10 pull ups 200m sprint rest 1 minutes bt. rounds Box Brief: Xendurance will be at the gym all day tomorrow! So come and try some samples and ask questions.

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Thursday 6.11.15 WOD

STRENGTH: DL; 70-80% – 2 singles x 5 sets every 90 seconds WOD: 5 minute amrap row for calories rest 1 minute 4 minute amrap kb swings  [53/35#] rest 1 minute 3 minute amrap WB shuttle run – 50m rest 1 minute 2 minute amrap double unders rest 1 minute 1 minute amrap DB burpee [45/30# per hand]  

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Wednesday 6.10.15

STRENGTH: A.DB bench press x max reps x 3 sets B.3 Ring support hold x 15-20 sec. x 3 WOD: AMRAP 15 min 10 push ups 20 cal row 30 air squats

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Tuesday 6.9.15 WOD

STRENGTH: A.Power Clean –  4 x 2 *first rep is 2 sec. pause @ knee, second rep is normal B. Power Jerk + Split Jerk; 1+1 x 4 sets WOD: 10 minute EMOM odd = 3-5 strict HSPU even = 200m sprint

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Monday 6.8.15 WOD

STRENGTH: Back Squat; 90%x1x5 sets WOD: For time: 30 CTB pull ups 50 db walking lunge steps [53/35# per hand] 800m run

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