06/29/2019

9:00 AM WOD

Partner WOD For Time
500 m Row
100 KB Front Rack Lunges (35/20)
100 DUs
80 KB Thrusters
100 DUs
60 Pull ups
100 DUs
40 Devil Presses
100 DUs
20 KB RDLs
500 m Row

Both partners complete 500 m row each at the same time at the start and end of the WOD. All KB movements are per hand. Partition however; 1 partner works at a time. 

10:00 AM Barbell Club

SGDL 5×2
5 Rounds @ 2min
65%-75%-85%-90%-85%
Then
Panda Pulls 5×3
5 Rounds @ 2 mins
90-95-100-105-110

Cleans
EMOM 10
2 reps @ 90%

 

 

06/28/2019

Strength/Skill

Snatch (Segmented) 5×3
5 Rounds @ 2 mins
A1. 3 reps Segmented Snatch
3 sec pause at mid shin then 3 sec pause above knee
A2. 3 reps Snatch PP behind the neck
add weight/round

WOD

TABATA 20 @ (:45/:15)
Hollow Rocks
HS Walks (scaled Wall walks)
T2B
HSPUs
MB Russian Twist (20/14)
Power Snatches (115/75)

06/27/2019

Strength/Skill

Front Squat 5×3
5 Rounds @ 2:00
3-3-3-3-3
65%-70%-75%-80%-AHAP

WOD

AMRAP 20
5 Bar MUs
10 Ring push ups
15 Goblet Squats (50/35)
20 KBS
250 m Row

Post Rounds/Reps

 

06/26/2019

Strength/Skill

Strict Press 5×2
5 Rounds @ 1:30
2-2-2-2 2
Then
4 Rounds @ 1:30
Push Press
2-2-1-1

WOD

AMRAP 20
1 Dball shouldered Turkish get up (50/35)
1 Dball OTS
1 Dball Shoulder Squat
1 Dball Burpee
2 Dball shouldered Turkish get up
2 Dball OTS
2 Dball Shoulder Squat
2 Dball Burpee
3-3-3-3 then 4-4-4-4 and so on…
Odd rounds-Left Shoulder
Even rounds-Right shoulder
Add 1 rep/round 

 

 

06/25/2019

Strength/Skill

Clean Technique

WOD

Cleans EMOM25
5 OM for 5mins @ 40%
5 OM for 5mins @ 60%
3 OM for 5mins @ 70%
1 Every 30sec @ 75% for 3min
1 Every 30sec @ 80% for 2min
1 OM for 5 mins adding weight per round
(3 failed attempts ends EMOM)

06/24/2019

Strength/Skill

Deadlift/Bench Press
6 Rounds @ 2:30 mins
A1. Bench Press
10-10-8-8-6-6
A2. Deadlift
10-10-8-8-6-6
10’s @ 55%, 8‘s @ 70%, 6‘s @ 85%

WOD

June’s AOTM – Molly Logan
AMRAP 15
20 SA DB Snatches (50/35)
20 Box Jumps (20″/18″)
20 Deadlifts (225/155)
20 Sit-ups
EMOM 5 Burpees

 

06/22/2019

9:00 AM WOD

For Time

63-45-27
Wall Balls (20/14)
HRPU
400m Run in between sets P1 runs while P2 does Max PU’s then switches next run

10:30 AM Barbell Club

3 Position Clean 5x(1+1+1)
1 High hang +1 Mid hang + 1 Full
5x(1+1+1) @ 70-75%

Split Jerk 4 x 3
4 rounds @ 2:30
3-3-3-3 @ 70%

High Bar Back squat 4 x 3
3-3-3-3
add weight/round

06/21/2019

Strength/Skill

Romanian Deadlift 5X5
5 Rounds @ 2:30
5-5-5-5-5
add weight/round stay Light-Med

WOD

EMOM 15
12/10 Cal Bike
10 Man on Fire Burpees
50 DUs

06/20/2019

Strength/Skill

Close Grip Bench Press 6×6
6 rounds @ 2:00
A1. 6 reps CGBP
Start at 45-50% add weight/round
A2. 6-8 reps Strict CG Pull-up

WOD

21-15-9
Cal Row
Box Jumps 20/14
Kb Swings 50/35
EMOM
100m Run

06/19/2019

Strength/Skill

TABATA 15 @ (:30/:10)
Sit-ups
DUs
MB Russian Twist (20/14)
DUs
T2B

WOD

800m Run
3 rounds of:
Pull-up complex
5 Strict+5 Kip+5 Butterfly
10 Pistols (5/leg)
Then:
400m Run
2 rounds of:
5 Bar MU’s
10 Cal Bike
Then:
200m Run
1 round of:
5 Ring MU’s
10 Bear Complex (135/95)

Time Cap: 20 min