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WOD Archives: June 2013

Monday 7/1/2013

Fitness A. Snatch – 1 RM B. For Time: 1 Pwr Clean + 1 F. Sq x 30 Cash Out EROM Pull-up Work Performance A.  Snatch – 1 RM B. 30 Squat Cleans @ 75% + Cash Out Muscle Up Work MORE »

Endurance Sunday

Interval Work – Row 4 Mins on -3 Mins Rest- 2 Mins on -30 Sec Rest- 1 Min on -3 Min Rest- 2 Mins on -30 Sec Rest- 4 Mins on MORE »

Saturday 6/29/2013

Partner Saturday 8 Mins – Max 7RM back squat, BB must come from the floor + 400m relay, x 6. (each athlete runs 3) + 6 Mins – Max Pull-ups + 1000m Row relay, switch every 100m + 4 Mins – Max Wall ball MORE »

Friday 6/28/2013

Fitness/Performance “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps MORE »

Thursday 6/27/2013

Fitness/Performance A. Clean & Jerk – 20 mins to work up to a heavy 1 + 10 Min AmRap 7 F Squats @ 135/95# 10 Box jumps (30/24″”) 200m Run MORE »

Wednesday 6/26/2013

Fitness/Performance 1000m Row Rest 4 Minutes 4 Min AmRap 10 Wall Ball 15 Squats 30 Double Unders Rest 4 minutes 1000m Row Rest 4 Minutes 4 Min AmRap 10 Wall Ball 15 Squats 30 Double Unders Rest 4 minutes 1000m Row MORE »

Tuesday 6/25/2013

Fitness A. OHS 5 x 2, R90 B. Snatch DL, 5 x 3 Performance A. Snatch Balance 5 x 2, R90 B. Snatch DL 5 x 3, R2 + 20 Sec Airdyne Sprint Rest 1:40, x5 MORE »

Monday 6/24/2013

Fitness A1. DB/KB reverse lunge 3 x 20, R1 A2. HSPU Negatives 3 x 6-8, R1 A3. GHD Sit ups to // 3 x 20 + 10 Push Press 20 Squat Thrusts 30 KB Swings R90, x 5 Performance A1. BB Reverse Lunge 3 x 20, R30 A2. HSPU 3 x AmRap, R30 A3. TTB 3 x 12-15, R2 + 10 Hng Pwr Clean (135/95#) 20 Russian KB Swings 30 Burpees R2 x 5 MORE »

Endurance Sundays

400m Row repeats, R3 x 5 -Rest 8 minutes- 5 wall Ball 7 Burpees 10 Squats Rest 1 minute, x8 -Rest 8 minutes- 1500m Row @ 100% effort MORE »

Partner Saturday 6/22/2013

In teams of two, with one athlete working at a time for everything other than the runs. 10 Minutes – Max Snatch Each pair has one bar and that bar can not get lighter during the allotted time. Score is total weight for each of the two athletes highest lifts. + 400m Pet Rock (35/25#) Both athletes will run 400 meters while one athlete is carrying a 35/25# KB. Athletes... MORE »