Month: June 2016

160701 – WOD

    Warm up: 5 Minutes of Cardio Over-under sprint relay Thruster Breakdown   Skill/Strength: Black: 6×1 Thruster Red: 9x 3 Position Snatch   WOD: 3x 3 Min AMRAPs with 2 Min Rest Rx: 1, 2, 3, 4, 5… Thrusters (165/115) 3, 6, 9, 12… of T2Bs Scaled: 1, 2, 3, 4, 5… Thrusters (75% …
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160630 – WOD

    Warm up: 5 Minutes of Cardio Hang>Scap>Side Swing>Kip 20’ Crawl>10 Fig4 Rocks>BBJ   Skill/Strength: Black: 70 Strict Pull-ups *Every time you break do 20 Air Squats or 10 Pistols Red: ROMWOD   WOD: 3 Rounds for time Rx: 5 Hang Power Cleans 10 Push-ups 200M Run Scaled: 10 KB Swings 10 Push-ups 200M …
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160629 – WOD

    Warm up: 5 Minutes Cardio 3 Minutes of Cindy Power Snatch Breakdown   Skill/Strength: Black: 5×3 Power Snatch Red: 5×3 Clean Pulls   WOD: 4 Rounds for time Rx: 1 Rope Climb 30 Walking Lunge Steps 50 Double-unders Scaled: 1 Modified Rope Climb 30 Walking Lunge Steps 50 Double-unders Competition: 2 Rope Climb …
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160628 – WOD

    Warm up: 5 Mins Cardio Shoulder Progression Crawl>10 Side Swings>2 Wall climb Lunge w/ kick>10 Down-ups   Skill/Strength: Black: 5×3 Push-Jerk Red: 5×5 Pull-up/Strict Press   WOD: 21, 15, 9 Reps for time of: Rx: O/H Squats (95/65) Box Jumps (24/20) Scaled: Front Squats (95/65) Box Jumps (20/12) Competition: Squat Snatch (95/65) Box …
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160627 – WOD

    Warm up: 5 Min Cardio Straddle Hip Openers   Straddle Skill/Strength: Black: 4×8 Front Squat Red: 6x 3 Pos Clean   WOD: For Max Reps 8 Min AMRAP: 1200M Run Max Wallball Shots Rest 2 Minutes 6 Min AMRAP: 800M Run Max Sit-ups Rest 2 Minutes 4 Min AMRAP: 400M Run Max KB …
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