WODs for 6/12-6/17

6/12

Warm-up

Strength/Skill

PVC Bouncy Bar OHS
2×10 AHAP

EMOM 12 @75% 1RM
ODD:
-1 Snatch Grip deadlift + 1 Low Hang Power Snatch
+ Squat Snatch
EVEN: (from rack)
-2 Snatch Balance + 1 OHS + 1 Squat Snatch

WOD

AMRAP 10
-15 T2B
-10 DL (115/75/55)
-5 Squat snatches (115/75/55)

 

6/13

Warm-up

Strength/Skill

Barbell Box Squat
5×5 @ 50% (5:2:1 tempo)
–superset–
3 consecutive broad jumps for distance

WOD

5 RFT
5 Chest to bar pullups
10 KB swings (55/35/20)
20 Air squats
rest 2 min.
10 back squats @ 75%

 

 

6/14

Warm-up

Strength/Skill

Tabata 12
Mt. Climbers, Front Plank Hold, Right Plank Hip-ups,
Right Plank Hold,Left Plank Hip-ups, Left Plank Hold,
Scissor Kicks, Hollow Rock Hold

WOD

“Doctors Orders”
Arun’s AOM WOD
Cash in: 3x Suiside sprint 5y-10y-15y
3 Rounds
-5 squat cleans (135/95/65)
-10 hand stand push-ups
-15 wall ball shots (20/14/12)
-20 box jumps (24/20/18)
Cash out: 3x New sleds push acroos turff, pull back (90/60/45)

 

6/15

Warm-up

Strength/Skill

Bench Press
4×6 @80% 1RM
–superset–
10 Ring Rows

WOD

AMRAP 15
-5 Man Makers (55/35/25)
-2 Rope climbs
-10 Tire flips

 

 

6/16

Warm-up

Strength/Skill

Strict Press

3x 3 til failure @80 + 1 Push Press + 1 Jerk

WOD

For time
1000m row
800m run
10 ball slams (50/40/25)
500m row
400m run
20 ball slams (50/40/25)

 

6/17

Warm-up

WOD 1

A) 7 minutes to establish a max of:
Deadlift + Clean + Front squat + Shoulder to Overhead, then continue into,

AMRAP 3
Burpees Over Bar

*One bar for both athletes.

Deadlift + Touch-n-go Clean (any)+ Front Squat + Shoulder to overhead (anyhow).

Both athletes must establish a 1RM in the first 7 minutes.
Both athletes can load/unload bars and go down in weight after failed attempt.
1 score per athlete.

One athlete performs burpees at a time.

Score = Sum of weight of both partner’s max complex + total burpees

WOD 2

In 6 minutes…
*20 Thrusters: Rx – (95/65) Scaled – (75/55)
*20 Thrusters: Rx – (135/95) Scaled – (95/65)
20 Clean & Jerks: Rx – (135/95) Scaled – (95/65), then:
AMRAP Clean & Jerks: Rx – (185/125) Scaled – (115/85)

Athletes share 1 bar, and work one at a time. Work can be split up however.

*For the 6 minutes, weight of Thrusters increases for RX and Scaled

 

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