Skill/Strength:
Thrusters
5x5x5x5x5
(60-65% of 1RM Front Squat)
WOD:
75 Thrusters Rx 75/55 Rx+ 95/65
150 Double Unders
* Start of every minute do Burpees Rx 3 Rx+ 5 *
Sunday, June 30, 2013
Saturday, June 29, 2013
WOD | June 29, 2013
WOD:
"Jerry"
1 mile run
2000m Row
1 mile run
-OR-
25 min AMRAP
Partners Alternate Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
Thursday, June 27, 2013
WOD | June 28, 2013
Skill:
7 min shoulder mobility
7 min hip mobility
HERO WOD:
"Jerry"
Run 1 mile
Row 2000m
Run 1 mile
Wednesday, June 26, 2013
WOD | June 27, 2013
Skill/Strength:
Back Squat (80% of 1RM)
7x7x7x7x7
WOD:
Run 800m
30 S2OH Rx 95/65 Rx+ 115/75
30 Thrusters Rx 95/65 Rx+ 115/75
30 Wall Balls Rx 20/14 Rx+ 30/20
30 Slam Balls 30/25/20
Run 800m
Tuesday, June 25, 2013
WOD | June 26, 2013
Skill/Strength:
Close Grip Bench Press
(80% of 1RM)
8x8x8x8x8
WOD:
20 min EMOM
2 Power Snatch Rx 95/65 Rx+ 115/75
4 Lunge Step Rx 95/65 Rx+ 115/75
Monday, June 24, 2013
WOD | June 25, 2013
Skill/Strength:
Deadlift
Warm-up then
3x3x3x3x3x3x3
Touch & Go @ 80% 1RM
WOD:
"G.I. Jane"
100 Burpee Pull-ups
Sunday, June 23, 2013
WOD | June 24, 2013
Skill/Strength:
8 min EMOM
C&J x 2 touch and go
(Increase weight every min to 85% 1rm)
WOD:
"Grace meets Annie"
5 min CAP
30 C&J 135/95
- rest 3 min record time -
12 min CAP
Double Unders (singles x4)
Sit-ups
Saturday, June 22, 2013
Wednesday, June 19, 2013
WOD | June 21, 2013
SKILL:
Snatch/OHS/PU/MU work for 20 minutes
WOD:
"Amanda"
9-7-5
Squat Snatch Rx 135/95 Rx+ 165/105
Ring Muscle-Up
(MOD for MU: 18-14-10 Pull-Ups & Ring Dips)
WOD | June 20, 2013
SKILL:
Tire Flip Relays
WOD:
1 RFT
24 Deadlift Rx 225/155 Rx+ 255/175
Run 800m
24 Front Squat Rx 135/95 Rx+ 165/105
Run 800m
24 Back Squats 135/95 Rx+ 165/105
Run 800m
Tuesday, June 18, 2013
WOD | June 19, 2013
SKILL:
Rope Climb/Ring Dip/Kipping work for 20 minutes
WOD:
16 min AMRAP
10 Slam Balls
10 Slam Ball Russian Twisters
10 Slam Ball Sit-ups
10 Slam Ball Push-Ups
Run 200m w/ Slam Ball
Rx+ add 2 rope climbs every round
Monday, June 17, 2013
WOD | June 18, 2013
SKILL:
Strict Press
5x5x3x3x3x1x1x1
WOD
"Fight Gone Bad"
Wall Ball 20/14
SDHP 75/55
Box Jump 20/16
Push Press 75/55
Row for Calories
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