WOD for 6/30

WOD for 6/30 A. 400m Run (pick a sandbag) B. On the 3 Minute for 21 Minutes: 5 Deadlifts 225/155# (COMP: 275/185#), 5 Bar Facing Burpees, 12/10 Calories on the Rower (COMP: 15/12) C. Death by HSPU (20 Minute Cap)


WOD for 6/29

WOD for 6/29 A. With a running clock… At the 0:00 EMOMx6: 3 Squat Snatches at 65% At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% B. 7 RFT (COMP: 10RFT): 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pull ups


WOD for 6/28

WOD for 6/28 A. 5 RFT: -21 Wall Balls (20/14#) -15 Calorie Row (200m run if not enough rowers) -9 TTB B. 1000m Row for time C. 3 Rounds of the following:20 weighted Abmat Sit ups – feet anchored and then 30 Good Mornings, 45/35#


WOD for 6/27

WOD for 6/27 A. EMOMx10: 1 Back Squat – work up to a heavy single B. 5×1 Snatch Pulls, Climbing C. – at the 0:00: 30 Snatches for time, 95/65# (Comp:135/95#) – at the 6:00: 30 Clean and Jerks for time – at the 12:00: 30 Thrusters for time


WOD for 6/24

WOD for 6/24 A. 21-15-9 Power Cleans, 135/95 Ring Dips 400m Run B. 50-40-30-20-10 Calorie Row :20 rest or open rower *If more than 9 people, half of class does B first, then switch


WOD for 6/23

WOD for 6/23 A. Every 90 Seconds for 12 Minutes – 1 Front Squat plus 1 Split Jerk (Building) B. 10 Rounds for Time: 50m Plate Pinch Carry (25s/15s), 20 Double Unders, 10 Air Squats, 1 Rope Climb (Comp: Legless)


WOD for 6/22

WOD for 6/22 A. At the 0:00 EMOMx8: 1 Squat Clean at 80% B. At the 12:00 EMOMx8: 1 Squat Snatch at 80% C. 5 RFT: 6 HSPUS (Comp: 3 Strict HSPU + 3 Kipping HSPU) 6 Stone to Shoukders (95/70)(Comp 115/95) 9 TTB 12 Alternating KB Snatch Green/Yellow (Comp: DB Snatch, 70/50 (6/side)


WOD for 6/21

WOD for 6/21 A. 3 RFT: 400m Run 12 Deadlifts 185/135# (Comp: 275/185#) 21 Box Jumps, 24/20 B. For Time: 42 Calorie Row 42 Hanging Weighted Straight Leg Raise (20/14) (Comp: GHDSU) 42 Superman (Comp: Hip Extension) 30 Calorie Row 30 Hanging Weighted Straight Leg Raise (20/14) (Comp: GHDSU) 30 Superman (Comp: Hip Extension) 18 … Continue reading “WOD for 6/21”


WOD for 6/20

WOD for 6/20 A. EMOM 10 – Snatch B. Back Squat – 5×2 C. Harley Love – 6 rounds for time – 13 Thrusters (95/65) (Comp 115/85) – 14 Pull Ups (Comp C2B)


WOD for 6/17

WOD for 6/17 3 Sets of: 20/15 Calorie Row 20 Stiff Leg RDL, you choose the weight 3RFT: 3 Jerks, (135/95)(185/135) (COMP:245/175#) 3 Front Squats 3 Power Cleans 30 Pull ups (COMP: C2B Pull ups) 30 Push ups 30 Air Squats

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