Month: June 2015

150630 – WOD

Warm up: Musical Med Balls   Skill/Strength: Black: 5×3 Weighted Pull-up Red: 5×3 Bench Press   WOD: 5 Rounds for time: 30 Double-unders 20 Wallballs 10 Burpees   Mobility: Calf LAX Glute LAX Quad LAX

150629 – WOD

  Warm up: Dynamic Warm up Hip Openers   Skill/Strength: Black: A)5×3 Back Squat B)7×1 Clean and Jerk @85% of 1RM Red: 7×1 Snatch   WOD: 5 rounds of every 2 Minutes: 100M Sprint   Mobility: Wall Glute Couch DD/Cobra

150627 – WOD

  9am WOD: 20 Min AMRAP: In teams of 2. 100’ Sled Push 100’ Walking Lunge (together) 100’ Burpee Over Partner 100’ Tire Flips   11am WOD: 20 Min AMRAP: 100’ Sled Push 100’ Walking Lunge 100’ Burpee Over Partner 100’ Tire Flips

150626 – “Donkey Kong”

  Warm up: 4 Min Double-under Challenge Hip Openers Jerk Breakdown   Skill/Strength: Black: 5×2 Jerk Red: 4×5 Strict Press   WOD: 3 Rounds for time: Comp: 1 Snatch (185/125) 2 Muscle-ups 3 Push Jerk (185/125) 40’ Handstand Walk Rx: 1 Snatch (155/105) 2 Muscle-ups 3 Push-Jerks (155/105) 40’ Handstand Walk Scaled: 5 O/H Squats …
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150625 – WOD

  Warm up: Toe Touch>Inchworm w/ Push-up 200M Run Plate Jumps   Skill/Strength: Black: Build to a HS Deadlift Red: 2K Row   WOD: 4 rounds for time/ 20 Min Cut-off: Competition: 400M Run 21 KB Swings (70/53) 1 Min Rest Rx: 400M Run 21 KB Swings (53/35) 1 Min Rest Scaled: 200M Run 21 …
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