6.25.17 WOD

Skill/Strength:
5×2 1 1/4 Front Squat

WOD:
5 Rounds of:
400m Run
100ft KB OH Walking Lunge* – 53/35

*Alternate arms after 50 ft.

6.24.17 WOD

WOD:
“Hope”
3 Rounds of:
Burpees
Power Snatch – 75/55
Box Jumps – 24/20
Thrusters – 75/55
Chest-to-Bar Pull-Ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

6.23.17 WOD

Skill/Strength:
OTM for 20 Minutes of:
Odd: Strict HSPU or Muscle-Ups
Even: 20 Ab-Mat Sit-Ups

WOD:
3 Rounds of:
30/25 Calorie Row

-Rest as needed between rounds (3-5 minutes).

6.22.17 WOD

Skill/Strength:
Every 2 Minutes for 10 Rounds of:
5 Deadlifts*

*Increasing. Record beginning and ending weights.

WOD:
18-15-12-9-6 Reps of:
Toes-to-Bar
Burpee Box Jumps Overs – 24/20

6.21.17 WOD

Skill/Strength:
5-5-5 Bench Press

then,

3×5 @ 85%

WOD:
50 Dumbbell Snatches* – 50/35
100 Double-Unders
30 Dumbbell Snatches – 50/35
60 Double-Unders
10 Dumbbell Snatches – 50/35
20 Double-Unders

*Alternate arms after each rep.

6.20.17 WOD

Skill/Strength:
Accumulate 5 Minutes in a (Weighted) Plank Position

WOD:
AMRAP in 20 Minutes of:
400m Run
21 KB Swings
12 Pull-Ups

*Use a continuously running clock. Score = rounds + reps. If mid-run when the clock hits 20 minutes, record rounds + time in which the 400m was finished (example: 5 rounds + 21:12).

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