WOD for 6/30

A. EMOM 8: – Push Press + Split Jerk **(Pause three seconds in the receiving position) **(80-85% of Push Press) B. Starting with 0:00 on the clock complete – 800m run – 30/20 Pull Ups (comp 15/10 muscle ups) – 400m run (comp 800 run) THEN when the clock hits 12:00 minutes complete – 800m … Continue reading “WOD for 6/30”


WOD for 6/29

A. Every 90 seconds for 9 minutes – 4 Back Squats (80-85% of 1RM) B. Every 3 minutes for 5 Sets (15 min total): – Run 200m – 10 Burpee Box Jump Overs (24/20) C. For Max Reps: – 2 Minutes of Box Step-Overs with Barbell (Back Rack) (20″) – 4 Minutes of 4 minutes … Continue reading “WOD for 6/29”


WOD for 6/26

A. Minutes 0-6 – 6 Minutes to find a 1 Rep Max Snatch B. Minutes 6-14 8 Minute AMRAP – 30 Double Unders – 15 Pull ups (comp C2B) – 30 Double Unders – 15 Toes 2 Bar C. Minutes 14-20 – 6 Minutes to find another 1 Rep Max Snatch


WOD for 6/25

A. Every 90 seconds for 15 Minutes – 1 Full Clean +2 Hang Cleans + 1 Jerk **75-85% of 1RM Clean and Jerk B. 21-15-9 – Front Squat (96/65)(comp 135/95) – Toes to Bar


WOD for 6/24

A. Gymnastics Practice – 10 minutes – Kipping, butterfly, Handstand walks, etc. B. Four rounds for Time: – 10 thrusters (95/65) (Comp 135/95) – 20 pull ups (Comp C2B) – 30 russian KBS (35/53) (comp 72/53) – 40 Double Unders **Rest 2 minutes**


WOD for 6/23

A. Every 90 seconds for 9 minutes (6 rounds) – 1 Squat Snatch + 1 Hang Squat Snatch – 10 Slam Balls **For Snatch build up to 85% of 1RM (Add weight each set)** B. Every 8 minutes for 24 minutes: – Run 600m (comp Row 1000m or run 800m) – 20 burpees over the … Continue reading “WOD for 6/23”


WOD for 6/22

A. 3 X 500m Row (Repeats) *Rest 2 minutes* (maintain the pace for all three rows, deviation from pace = amount of burpees to do a the end) B. 4 sets of: – 45 second window to complete 20 jumping lunges w/ barbell **rest 45 seconds** – 45 second window to complete 8M/6W Strict weighted … Continue reading “WOD for 6/22”


WOD for 6/19

A. EMOM 8 Minutes: – 2 Overhead Squat + 2 Snatch Balance (65% 1RM Snatch) B. 10 MInute AMRAP: – 5 Hang Squat Cleans (115/75)(Comp 155/105) – 7 Bar-Facing Burpees


WOD for 6/18

A. EMOM 10: – Clean & Jerk x 2 reps @ 80-90% of 1RM B. Three sets for Max Reps: – 1 min of burpees **1 min rest** – 1 min of box jump overs (24/20) **1 min rest** – 1 min of push-ups **1 min rest** – 1 min of toes to bar **1 … Continue reading “WOD for 6/18”


WOD for 6/17

A. For total reps: 3 Rounds of – 20 sec Kipping Pullups **10 sec Rest** – 20 sec Narrow Pushups **10 sec Rest** – 20 sec V-Ups **10 sec Rest** – 20 sec Wide Pushups **10 sec Rest** B. AMRAP 6: – 10 Burpee Box Jump-Overs (24/20) – 15 Deadlifts (135/95) (Comp 225/155) – 20 … Continue reading “WOD for 6/17”

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