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WOD Archives: June 2015

Wednesday

A. Press; 3 each @ 77%, 81%, 83-86%(+) B.1 Chin-ups 3 x 8-10, R30 B.2 Static Dips 3 x 8-10, R30 + 21-15-9 Power Clean 135/95# Push Press 95/65# Ring / Static Dips MORE »

Tuesday

Gymnastics – 3 Rounds Rope Climb (legless if possible) x2 Strict Dips x 10 Hollow Holds 1 min Pull Up Holds (20 sec) *complete pull up with as high of pull as possible at peak point hold for 20 sec Conditioning 12-9-6-3 Front Squat 135/95# C2B Pull-up MORE »

Monday

A. Squat; 5 each @ 72%, 77%, 81%(+) B.1 F. Rack Lunge 5 x 12 B.2 Tall Box jump 5 x 5 + 5 Rounds 30-25-20-15-10-5 Wall Ball 10 Cal Row MORE »

Sunday

2K row 8 min rest 50 kb swings 53/35 3 min rest 1000m row 5 min rest 30 kb swings 2 min rest 500m row 15 kb swings For time – 45 min time cap MORE »

Saturday

9AM BB A. Snatch; 90% 1 x 3 B. FS + Jerk; 1+1 75-85% of clean x 8 reps – EMOM C. Hip Clean + Clean (pause above the knee) 1+1 x 3-4 sets 10AM Partner WOD 5 min max cal row (one athlete working at a time) 5 min rest 5 min max wall balls (one athlete working at a time) 5 min rest + 12 min on the clock 1 min AMRAP DL @... MORE »

Friday

A. Bench: 5 each @ 72%, 77%, 81%(+) + Friday Partner Workout WHATWHATTTT 50 Wall Ball Athlete A 50 Wall Ball Athlete B + 50 F. Squats @ 135/95# 50 A. KBS @ 50/35# 50 Cal Row, switch every 5 MORE »

Thursday

A. Hang Muscle Snatch 3 x 5, off feel B. Hip Snatch + Hang Snatch (1+2) x 5 sets C. Power Clean + Clean (1+1) x 6-8 singles Cash out L Sits – Accumulate 2 mintues MORE »

Wednesday

A. Deadlift: 5 each @ 68%, 72%, 77%(+) B.1 GHR 5 x 8-10 B.2 Hanging Leg raises 5 x 6-8 + 12 Min AmRap 7 Power Cleans @ 155/105# 14 Push Ups 21 A.KBS @ 50/35# MORE »

Tuesday

Warm up 5 minutes of DU work 2 Rounds 30 Hollow Rocks 30 Arch Rocks Gymnastics Inchworm (to full extension – hold 2 sec) 3 x 5-7 Handstand hold 3 x 30 sec Box HS Shoulder Touches 3 x 10 reps each side Floaters (HS balance/stability work) 3 x 10 2K Row Time Trial MORE »

Monday

A. Press: 5 each @ 72%, 77%, 81%(+) *85% is 5 or more B.1 Pull-ups 3 x 15, R30 B.2 Static Dips 3 x 10 @ 31X1, R30 + 8 Min AmRap 10 pull-ups 10 KB Swings 10 Box Jump @ 24/20″ MORE »