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WOD

WOD for June 30, 2017


Strength/Skill: 3 rounds of 15 ring push ups, 15 wallball cleans and 25 sit-ups

WOD: 4RFT
15 power snatches (75/55)
30 slam balls (30/20)
15 goblet squats with slam ball

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WOD

WOD for June 29, 2017


Strength/Skill: OH walking lunges alternate between using a barbell and dumbbell

WOD: 15 min AMRAP
10 back squats (95/65)
3 HSPUs
Run 100m

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WOD

WOD for June 28, 2017


Strength/Skill: 3 rounds of 10 DB push press and 10 DB squats

WOD: Fran 21-15-9
Thrusters (95/65)
Pull-Ups

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WOD

WOD for June 27, 2017


Strength/Skill: Back squats 10 @ 60%, 8 @ 70% and 5 @ 80%

WOD: EMOTM for 10 mins
Run 100m
10 DUs (or 20 singles)

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WOD

WOD for June 26, 2017


Strength/Skill: Bench Press 5-5-5-5-5

WOD: 3RFT
10 clean and jerks (135/95)
5 front squats
1 rope climb
Run 400m

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WOD

WOD for June 23, 2017


Strength/Skill: 3 rounds of 10 SDHP (125/85) and 10 front rack lunges

WOD: Run 800m
Then 3 rounds of:
12 dead lifts (155/105)
12 jerks
12 back squats

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WOD

WOD for June 22, 2017


Strength/Skill: Snatches 5-5-3-3-3

WOD: 6 min AMRAP
3 burpees
6 pull-ups
9 squats

Rest 1 min

6 min AMRAP
10 box jumps
10 sit-ups

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WOD

WOD for June 21, 2017


Strength/Skill: 3 rounds of 10 strict ring rows and 10-15 HEAVY KBS

WOD: 4RFT
40 power cleans (95/65)
40 push-ups
Run 100m

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WOD

WOD for June 20, 2017


Strength/Skill: 1RM push press

WOD: 2 RFT
Run 200m
20 ab ball twists (30/20)
Run 200m
20 GHD Sit-ups
Run 200m
20 K2E

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WOD

WOD for June 19, 2017


Strength/Skill: 3 rounds of 15 KB taters and 8-10 handstand push ups

WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 – 10 DB snatches (50/40)
Mins 1,4,7,10,13 – 5 strict presses (95/65)
Mins 2,5,8,11,14 – 10 wallballs (20/14)