WOD for 6/30/17

A. 15 min to find a 1RM Snatch B. 5 Rounds for time: – 8 KB/DB Power Snatches (50/35)(100/70) (4/side) – 12 Burpee Box Jump Overs (24/20) Additional Conditioning: 1. Gymnastics Conditioning – 6 Strict Deficit HSPU **Rest 1:00 – 5 Strict Deficit HSPU **Rest :45 – 4 Strict Deficit HSPU **Rest :30 – 3 … Continue reading “WOD for 6/30/17”


WOD for 6/29/17

A. EMOM 8 Minutes: – 2 Snatch Balance + 2 Overhead Squat (65% 1RM Snatch) B. AMRAP 6 minutes: – 3 Ring Muscle Ups (6 PU/6 Bench Dips) – 6 hang squat cleans (115/80) – 9 Toes 2 bar **3 Minute rest** C. AMRAP 6 – 3 Bar MU (6 PU/6 Bench Dips) – 6 … Continue reading “WOD for 6/29/17”


WOD for 6/28/17

A. 15 min to find 1RM Clean and Jerk B. For Time: – 150 Wall Balls (20/14)(30/20) *Every minute on the minute: 5 Deadlifts (135/95)(225/155) **Starts at minute 1, not 0:00 Additional Conditioning: 1. Front Squat – 3 x 2 @ 70% 2. Gymnastics Conditioning 5 Rounds: – 15 C2B Pull-ups **Rest :30 between rounds** … Continue reading “WOD for 6/28/17”


WOD for 6/27/17

A. EMOM 6: Minutes 1-3: 3 Snatches **Pick a heavy weight you can touch and go (205/145) Minutes 4-6: 5 Clean & Jerks **Pick a heavy weight you can touch and go (205/145) B. For Time: – 40/30 Cal Row – 800m Run – 30 KB Swings (70/53) – 20 Bar-Facing Burpees Additional Conditioning: 1. … Continue reading “WOD for 6/27/17”


WOD for 6/26/17

A. Power Snatch (EMOM 3) – 2 @ 65% B. Snatch Pull (EMOM 3) – 3 @ 100% C. Back Squat (EMOM 3) – 3 @ 70% D. Conditioning 5 RFT: – 60 DU – 200m Run (30/20 Cal Row) – 15 OHS (115/80)(135/95) Additional Conditioning: Gymnastics Conditioning 1. Muscle-ups: 7 sets of 30% of … Continue reading “WOD for 6/26/17”


WOD for 6/23/17

A. Max Reps of Pull-ups (C2B) in 1:00 **Does not need to be unbroken** B. Dealer’s Choice: Choose Snatch or Clean and Jerk (every 90 sec for 10.5 minutes) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 1 @ 80% – 1 @ 85% – 2 x 1 @ 90% … Continue reading “WOD for 6/23/17”


WOD for 6/22/17

The Seven Seven rounds of: – 7 Handstand push-ups – 7 thrusters (135/95) – 7 Knees to elbows – 7 deadlifts (245/165) – 7 burpees – 7 kettlebell swings (72/53) – 7 pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 … Continue reading “WOD for 6/22/17”


WOD for 6/21/17

A. 15 minutes to find a 1RM Back Squat B. AMRAP 4:00: – 400m Run – 15 Burpees Over Bar – Max Power Cleans (95/65)(135/95) **Rest 4:00** AMRAP 4:00: – 400m Run – 10 Burpees Over Bar – Max Power Cleans (135/95)(155/105) **Rest 4:00** AMRAP 4:00: – 400m Run – 5 Burpees Over Bar – … Continue reading “WOD for 6/21/17”


WOD for 6/20/17

A. 1 Mile Time Trial B. Isabelle (10 min cap) – 30 Snatches for Time (95/65)(135/95) C. Harley Love 6 Rounds: – 13 Thrusters (95/65) – 14 Pull-ups Additional Conditioning: 1. Gymnastics Benchmark – Max Reps Unbroken Strict HSPU


WOD for 6/19/17

A. Snatch (Every 90 seconds for 7.5 minutes) – 1 @ 60% – 1 @ 70% – 1 @ 75% – 1 @ 80% – 1 @ 85% B. Front Squat (Every 90 seconds for 10.5 minutes) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 2 @ 80% – 3 … Continue reading “WOD for 6/19/17”

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