6/30/2016

A) Skill – Box Jump for Height

B) For Time:

  • 5 Snatches (95/65)
  • 50 Mountain Climbers (L+R=2)
  • 2 Rope Climbs
  • 5 Snatches
  • 50 Supermans
  • 2 Rope climbs
  • 5 Snatches
  • 50 Hollow Rocks
  • 2 Rope Climbs
  • 5 Snatches
  • 50 Burpees
  • 2 Rope Climbs
  • 5 Snatches

6/29/2016

A) Bench Press 

  • 5 reps @75% superset with 12 ring dips
  • 3 reps @ 85% superset with 15 ring dips
  • 1 rep @ 85% superset with 18 ring dips

B) WOD for Time: 

  • Run 400 m to Angie's house: 20 Pull up, 20 Push up, 20 Sit ups, 20 Air squats
  • Run 200 m to Karen's house: 30 Wall ball Shots (20/14)
  • Run 200 m to Nancy's House: 15 OHS (95/65)
  • Run 200 m to Grace's House: 15 Clean and Jerk (95/65)
  • Run 200 m to Jackie's house: 25 Thrusters (95/65)
  • Run 200 m to Annie's house: 50 DU's
  • Run 400 m to Diane's house: 21 Deadlifts (95/65)

6/28/2016

A) Strength: 12 min EMOM

Every minute for 12 minutes, alternate between:

  • 5 Shoulder Press (WT is athlete's choice)
  • 10 Bent over rows 

B) As many rounds and reps in 7 min of:

  • 10 Power Snatch (95/65)
  • 10 T2B
  • Rest 30 seconds

As many rounds and reps in 7 min of:

  • 10 Push Press  
  • 15 yd broad jump  
  • 15 yd bear crawl  
  • Rest 30 seconds 

As many rounds and reps in 7 min of:

  • 10 SDLHP  
  • 5 Evil wheels 

6/25/2016

A) Strength: 20 min GOAT

  • Choose 1 Power or Olympic Lift focusing on technique and form
  • Get after your weakest lift and tackle it!

B) HERO WOD:  "Ledesma"

  • Complete as many rounds as possible in 20 Minutes of:
  • 5 Parallette handstand push-ups
  • 10 Toes through rings
  • 15 Med ball cleans (20 lbs)

6/24/2016

A) Front Squat

  • 10 w/ empty bar
  • 2 x 8 @ 50%
  • 2 x 5 @ 60%
  • 2 x 3 @ 70%

B) 3 RFT

  • 6 KB OHS L arm (55/35)
  • 6 KB OHS R arm
  • 12 box jump (24/20)
  • 6 KB row L arm (55/35)
  • 6 KB row R arm
  • 12 squat jumps

6/23/2016

A) No Strength or Skill

  • 1 mile run for time (or use as a warm up)

B) "Fran" – For Time:

  • 21-15-9
  • Thrusters (96/65)
  • Pull Ups

 

6/22/2016

A) Warm Up 

 1) 400 m run, then 2 rounds:

  • 10 Alternating Samson stretch 10 sec hold
  • 10 OHS w/ pvc
  • 10 Alternating side lunges
  • 10 Supermans
  • 10 Pull ups/ring rows

B) Partner WOD:

8 rounds, each partner completes 4 sled pulls

Partner 1: sled pull 50m (95/65)
Partner 2: AMRAP 

  • 10 Wall ball shots (20/14)
  • 5 KB Push press L (55/35)
  • 5 KB Push press R
  • Score: Time finished & AMRAP total (both partners combined score)

6/21/2016

A) Bench Press 

  • 1 x 10  bar only
  • 3 x 3 @ 50% of 1 RM
  • 5 x 5 @ 65%
  • 2 x 2 @ 80%+

B) 12 min AMRAP

  • 12 Ring Dips
  • 12 calorie row
  • 12 Deadlifts @ 50% of 1 RM

6/20/2016

A) Snatch:

  • 3×3 Power snatch work up to @75%
  • 2×3 Hang squat snatch work up to 85% from the 75%
  • 5 Full snatch work up to @ 90% or better

B) 8 min AMRAP

  • 6 back squats (225/155)
  • 12 Russian KB swings (70/55)

6/18/2016

A) Deadlift

  • 5-5-3-3-3-1-1-1-1
  • increase weight as reps drop
  • Start at 65% and work up to 90%-100%

B) 18 min. AMRAP

  • 400 m run
  • 5 Snatch (115/75)
  • 5 OHS 
  • 1 Rope climb
  • 10 Front rack walking lunges (l+r=2)
  • 10 KB clean & jerk (55/35)
  • 1 Rope climb
  • 15 Pull ups
  • 15 DU
  • 1 Rope climb