Strength/Skill: Stretching and mobility
WOD: Bradshaw
10RFT
3 HSPU
6 deadlifts (225/155)
12 pull-ups
24 DUs
*scale to 5 rounds
Categories
Category: WOD
Categories
WOD for June 20, 2018
Strength/Skill: 1RM Thruster
WOD: 10 min AMRAP
10 T2B
Run 100m
5 Burpees
20 DUs
Categories
WOD for June 19, 2018
Strength/Skill: Muscle Snatches 6 x 3
WOD: 3 RFT
5 strict presses (95/65)
8 squats cleans
12 power snatches
15 slam balls
Categories
WOD for June 18, 2018
Strength/Skill: 3 rounds of 15 GHD sit-ups, 10 SDHP, 20 second hollow hold
WOD: 3min, 6 min, 9 min AMRAP
20 burpees over the bar
25 wallballs
30 push jerks (95/65)
40 DUs
50 squats
Rest 1 min between AMRAPS
Categories
WOD for June 15, 2018
Strength/Skill: 3 rounds of 10 strict T2B or leg raises and 25 GHD back extensions
WOD:
18-16-14-12-10-8-6-4-2
Ring Push ups
2-4-6-8-10-12-14-16-18
OH plate lunges (35/25)
Categories
WOD for June 14, 2018
Strength/Skill: 1RM Clean and Jerk
WOD: 12 min AMRAP
20 box step overs (24/20)
Run 100m
10 jumps for height (12 inches)
Categories
WOD for June 13, 2018
Strength/Skill: Push Presses 5-5-5-5-5
WOD: 21-15-9
KB Taters (53/35)
Strict DB presses (30/20)
25 DUs after each round
Categories
WOD for June 12, 2018
Strength/Skill: 10 front squats and 10 ab roll outs
WOD: 5RFT
10 hang power snatches (115/75)
8 back squats
Categories
WOD for June 11, 2018
Strength/Skill: 3 rounds of Down and Back sled push and 10 one arm KB snatches
WOD: EMOTM 15 min
Mins 0,,3,6,9,12 – 8 pull-ups
Mins 1,4,7,10,13 – 10 push ups
Mins 2,5,8,11,14 – 12 sit ups
Categories
WOD for June 8, 2018
Strength/Skill: 3 rounds of 10 man makers and 10 GHD sit ups
WOD: 5 rounds
10 burpee box jumps (30/24 (24/20)
8 KB SDHP (70/53) (53/35) (35/26)
Run 100m backwards