June 29, 2018

WOD:

“The End”

20 Cal Row

30 Wall Balls

20 T2B

30 Box Jumps

20 KB Sumo Deadlift High Pulls (53/35)

30 Burpees

20 Shoulder to Overhead (135/95)

200m Med Ball Run (35/20)

3 Min AMRAP/1 Min Rest

6 Min AMRAP/2 Mins Rest

“The End” For Time

June 28, 2018

Skill:

Front Squat

3 x 5 @ 75%

Deadlift

3 x 5 @ 75%

WOD:

2 x 400m Farmer Carry 70/53

(DB or KB)

June 27, 2018

girl wod wednesday

“Barbara”

5 RFT

20 Pull Ups

30 Push Ups

40 Abmat Sit Ups

50 Air Squats

3 Mins Rest

June 26, 2018

Skill:

Front Squat

3 x 2 @ 95%

Deadlift

3 x 2 @ 95%

Wod:

3 Rounds for Reps

1:00 Each Station

Cal Row

KBS

Box Jump

Slam Ball

Overhead Lunge 45/25lb

1 Min Rest

June 26, 2018

Skill:

1 Power Clean +

1 Push Jerk +

1 Split Jerk

WOD:

3 RFT:

400m Run

12 C2B Pull Ups

9 Clean & Jerks 155/105

6 HSPU

3 Ring Muscle Ups

June 22, 2018

WOD:

“Tommy Mac”

2 RFT (115/75)

12 Burpees

12 Thrusters

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerk

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats

June 21, 2018

Strength:

Front Squat

5 x 4 @ 75%

Deadlift

5 x 4 @ 75%

WOD:

16 Min EMO2M (Alternating)

1 Min Row

1 Min Hollow Rock

1 Min Row

1 Min Plank

June 20, 2018

Double Girl Wod Wednesday!

A. “Annie”

50-40-30-20-10

Double Unders

Abmat Sit Ups

B. “Eilzabeth”

21-15-9

Squat Clean (135/95)

Ring Dips

June 19, 2018

Strength:

Front Squat

3 x 10 @ 65%



 

Deadlift

3 X 10 @ 65%

WOD:

3 Min AMRAP

200m Run

Max set slam balls

2 Mins Rest

3 Min AMRAP

200m Run

Max set Burpees

2 Mins Rest

3 Min AMRAP

200m Run

Max set Box Jumps

June 18, 2018

Skill:

HSPU Skill Work

WOD:

10 RFT

3 HSPU

6 Deadlifts (225/155)

12 Pull Ups

24 Double Unders

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