6/30/15 WOD

6/30/15 WOD

Skill: 2 rounds of: 10 Pull Ups 10 Ring Dips 10 OHS 50 Double Unders 3-5 Muscle Ups Technique: 10 sets of: Low Hang Snatch Pull + Mid Thigh Snatch + 2 in Below the Knee Snatch WOD: 10-1 Ladder Hang Power Snatch (95/65) Burpee Box Jumps (20/16)  

6/29/15 WOD

6/29/15 WOD

Skill: 2 Rounds 10 Squat Therapy 10 C.2 B. Pull Ups 10 Pistols 10 Ring Dips Technique: Dynamic Effort Front Squat 3 reps @ 55% every 40 sec. 12 sets WOD: 5 rounds for time of: Row 500 m 30 Ring Push Ups Optional Finisher: 100 Russian Med Ball Twists 100 Banded Good Mornings

6/26/15 WOD:

6/26/15 WOD:

Skill: Burgener Warmup Technique: Build to Today’s heavy Clean and Jerk in 10 min or less WOD: for time 30 Dead Lifts (135/95) 30 HSPU 25 Squat Cleans(135/95) 25 Ring Dips 20 Thrusters(135/95) 20 Pullups 15 O.H. Squat (135/95) Run 400 M. 5 Pull Ups 10 Push Ups 15 Air Squats

6/24/15 WOD

6/24/15 WOD

Skill: 10 Pull Ups 10 Box Jumps 10 Ring Dips 10 Back Roll and reach 10 H.S.P.U 15 K.B.S 5 Muscle Ups Technique: Dynamic Effort Banded Dead Lifts 3 reps every 40 sec @ 70% : 10 sets WOD: “Nate” 20 min AMRAP of: 2 Muscle Ups 4 H.S.P.U. 8 K.B.S (70/55)

6/23/15 WOD

6/23/15 WOD

Skill: 2 rounds run 300 m 10 H.S.P.U 10 Box Jumps(30/24) Technique: Build to today’s heavy 1 rep Behind the Head Jerk in 10 min or less WOD: Run 200 m 15 Thrusters (95/65) Run 200 m 12 Thrusters (95/65) Run 200 m 9 Thrusters (95/65) Run 200 m 6 Thrusters (95/65) Run 200 m 3 Thrusters (95/65)

6/22/15 WOD

6/22/15 WOD

Skill: 3 rounds 3-5 Bar Muscle Ups or 6-10 C.2.B Pull Ups 6-10 Squat Therapy 6-10 Ring Dips 30-50 Double Unders Test: Find 1 RM Front Squat Test: 2000 m Row for time Finisher: Accumulate 5 min in a FLR on Rings

6/19/15 WOD

6/19/15 WOD

Test: Find Today’s 1 RM Snatch take 15-20 min to find a Max Snatch for today WOD: for time:  50 Wall Ball 10 Double Unders 40 Wall Ball 20 Double Unders 30 Wall Ball 30 Double Unders 20 Wall Ball 40 Double Unders 10 Wall Ball 50 Double Unders *Med Ball Weight (20/14)

6/17/15 WOD

6/17/15 WOD

Skill: build to 60% of your dead lift with the following: 5 Dead Lift 5 H.S.P.U. 4 Dead Lift 4 H.S.P.U 3 Dead Lift 3 H.S.P.U. Technique: Dynamic Effort Banded Dead Lifts 12 Sets: 3 reps @ 60 % WOD: 1000 m Row: 60 Ring Push Ups 50 Box Jumps 40 K.B.S. (70/55) 30 Burpees 20 H.S.P.U

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