24 June 2017 WOD

Posted: June 24, 2017 in Uncategorized
15 Min to build to heave Front Squat

Then:

TABATA

Squat Cleans at 60% of heavy front squat weight.

Once the clock hits 8 min and the tabata is over, take a 2 min rest and perform a max set of ring/bar muscle ups.

(Scales are chest to bar, pull-ups, or jumping pullups with a negatives. No bands

23 June 2017 WOD

Posted: June 23, 2017 in Uncategorized

12 Min AMRAP:

12 Push Press 85/55

12 Bar over burpees

12 Box Jumps

12 Kettle Bell Swings

22 June 2017 WOD

Posted: June 22, 2017 in Uncategorized

20 Min EMOM

Odd Min:

100 Meter Sprint

Even Min:

6 Bar Muscle Ups

(10 Chest 2 Bar Scale)

20 June 2017 WOD

Posted: June 20, 2017 in Uncategorized

Back Squat

5-5-5-5-5 @65%

Then:

5 Minutes AMRAP

15 Wall Balls

12 Push-ups

10 Pullups

8 Power Cleans

135/95

Rest 2 Minutes, then Repeat same 5 Min AMRAP. *On the second round, start off when you ended on the first round.

Total reps from both rounds will be logged.

19 June 2017 WOD

Posted: June 19, 2017 in Uncategorized

15 Min to establish one rep max Snatch.

 

Then:

 

30 Snatches for time

@ 60 % of previous established 1RM.

17 June 2017 WOD

Posted: June 17, 2017 in Uncategorized

3 Rounds Not For Time

15 GHD Sit ups (30 Ab Mat)

:30 Sec L sit hold

Then:

For Time:

800 Meter Run

20 Back Squats 185/135

20 Power Cleans 185/135

20 Toes-To-Bar

20 Pull-Ups

16 June 2017 WOD

Posted: June 16, 2017 in Uncategorized

Sprint Ladder

100m Run (In 2 Min)

200m Run (In 3 Min)

400m Run (In 4 Min)

800m Run (In 6 Min)

400m Run (In 4 Min)

200m Run (In 3 Min)

100m Run (In 2 Min)