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WOD Archives: June 2014

Tuesday 7/1/2014

Fitness A. Power Clean & Jerk – 8 sets of 2 reps @ RPE 6-7 + 3 Rounds for time: 300m Run 20 Clean & Jerks @ 95/65# 12 burpees (6″ target) rest walk 3 min MORE »

Monday 6/30/2014

Fitness A. Back Squat – 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% + For Time: 50 Cal Row 40 Amer KBs @ 50/35# 30 Thrusters @ 95/65# Squat Cycle A. Back Squat – 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% B. Front Squat – 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% iSweat 1 minute Wall ball, light 1 minute row 1 minute AD 1... MORE »

9AM – Oly Class A. Hang Snatch, heavy double B. Clean & Jerk, 5 x 2 @ RPE 7-8, R90 C. OHS 5 x 3-4 @ 22X2 10 AM Partner Workout Two athletes with one athlete working at a time. One Barbell 40 Clean @ 80% BWT 40 KBS @ 70/50# 40 Bench Press @ 80% BWT 40 Burpees 40 Deadlift @ 125% BWT 40 TTB For BWT, use average for your team. MORE »

Benchmark Friday 6/27/2014

Warm Up Coach’s Choice Benchmark “Fight Gone Bad” 1 min AmRap of each: Wall Ball @ 20/14# Sumo deadlift high-pull @ 75/45# Box Jump @ 20″ Push-press, 75/45# Calorie Row Rest 1 minute MORE »

6/25/2014

Fitness A. Front Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% + 12 min AmRap 5 DB Snatch per arm @ 50-70# / 30-50# 10 K2E 30-50 Double Unders (if unbroken, continue to failure or 50) Squat Cycle A. Back Squat – 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% B. Front Squat – 5 @ 60%, 5 @ 65%, 5 @ 70%, 5... MORE »

Wednesday 6/24/2014

Fitness A.1 Strict Pull-ups 4 x 10 A.2 Strict Dips 4 x 10 B. SL Deadlift 3 x 8-10 / leg, Rest 30 secs b/t legs + For Time (24 Min Cap): 50 Cal Row 50 Thrusters @ 45/33# 50 A.KBS @ 50/35# 50 Pull-ups 50 Wall Ball @ 20/14# 50 Cal Row MORE »

Tuesday 6/23/2014

Fitness A. 2-Position Power Clean & Jerk 6 sets of 1 complex (1 knee + 1 floor + 1 jerk) rep @ RPE 6-7 + 3 Min AmRap of each of the following: MU or rope climb or strict pull up Power Clean @ 135/95# Burpee box jump (U&O) @ 20/14” ( if scaling DU, do 30/24″ Box Jumps) Double unders (Scale to burpees) MORE »

Monday 6/23/2014

Fitness A. Back Squat – 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% + 3 Min AmRap 9-6-3 pull ups (CTB if you can) thruster @ 95/65# (rest 1 min) 3 Min AmRap 9-6-3 pull-ups (not CTB) Front Squat @ 135/95# Squat Cycle A. Back Squat – 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% B. Front Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @80% iSweat 1 minute... MORE »

Endurance Sunday

15 Minutes of Erg skill work then 1000m row 90 DU’s 800m row 70 wall balls (#20/#14) 600m row 50 box jumps (24″/20″) 400m row 30 pull ups 200m row 10 TTB MORE »