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Month: June 2019

Monday, 7/1

June 30, 2019
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| Categories: WOD

Strength:
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
(5 secs down, 3 sec pause)

WOD:
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
 
L2: Thruster 45/35 & Jumping CTB
L1: Scale as necessary

Friday, 6/28

June 27, 2019
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| Categories: WOD

WOD:
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter WB Run (30/20)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
(30 Min Cap)
 
L2: 1000 M Run & DB Snatch 35/25 & WB 20/14 & Jumping PU & BBJO 20/16
L1: Scale as necessary

Thursday, 6/27

June 26, 2019
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| Categories: WOD


WOD:
AMRAP 12                          
10 1-Arm DB Push Press (50/35) (5 Each)         
5 Strict Ring Dips                
10 Box Jump Overs (24/20)
 
L2: DB Push Press 35/25 & Box Dips & BJO 20/16
L1: Scale as necessary

Wednesday, 6/26

June 25, 2019
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| Categories: WOD

Strength:
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
(Building)
 
WOD:
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX: 115/75
 
L2: Barbell 95/65
L1: Scale as necessary

Tuesday, 6/25

June 24, 2019
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| Categories: WOD

Strength:
Max Strict Pull-Ups/Ring Row

WOD:
“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups
 
L2: KBS 35/17.5 & Jumping Pull Ups
L1: Scale as necessary

Monday, 6/24

June 23, 2019
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| Categories: WOD

WOD:
3 RFT:
75 Double-Unders
50 Air Squats
25/18 Cal Row/Bike
 
L2: 2:1 SU or 75 Sec DU Work
L1: Scale as necessary
 
Cash-Out
Tabata GHD/Ab-Mat Sit-Ups

Saturday, 6/22

June 21, 2019
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| Categories: WOD

WOD:
In Teams of 3, with a 30:00 Time Cap:
800m Plate Run (45/35)
75 Box Jump Overs (24″/20″)
50 Power Clean and Jerks (155/115)
15 Rope Climbs (15′)
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24″/20″)
800m Plate Run (45/35)
 
L2: Plate Run 35/25 & BJO 20/16 & C&J 135/95 & 2X Floor to Stand Rope Climb
L1: Scale as necessary

Friday, 6/21

June 20, 2019
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| Categories: WOD


WOD:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
 
L2: Power Snatch 115/75
L1: Scale as necessary

Thursday, 6/20

June 19, 2019
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| Categories: WOD

WOD:
AMRAP 20 w/ Partner         
10 Calorie Bike                  
10 WB Slam (30/20)       
10 Push-Ups                      
10 KB Swings (1.5/1)                                 
*Each Round Add 10 Reps to Each Movement
 
L2: WB 20/14 & KBS 1/0.5
L1: Scale as necessary