WOD 7/5/2016

WOD 7/5/2016

Strength:
1) Clean & Jerk: 6×1@85%, rest 3:00 work up to a heavy singles over all six sets
2) Clean Pull: 3×2@100%+ rest 3:00 work up to a heavy double across three sets

WOD:
For time of:
1-2-3-4-5-6-7-8-9-10 Chest 2 Bar Pullups
25 Double Unders

Mobility:
5 min of: Barbell Forearm Smash w/ banded wrist distraction+ Barbell Bicep smash+ Banded Sink

WOD 7/1/2016

WOD 7/1/2016

Strength:
1) Split Jerk: Every :90 for 12 min: 1@77-83%
2a) Overhead Press@30×2: 2.2 x3, ahap, rest :10/:60
b) Weight Pullup @30×2: 2.2 x3, ahap, rest :10/:60

4 rounds, active rest 2:00 airbike @50% effort of:
5 Power Snatch 135/95
10 Pullups
30 Double Unders
5 Handstand Pushups 6/4″ deficit
*perform rounds 2&4 in reverse order

Mobility:
5 min of: LAX Trap/Rhomboid Scrub+ Bar Hang

WOD 6/30/2016

WOD 6/30/2016

Strength:
1) Front Squat @21×1, 5×5, ahap across all sets, rest 3:00
2a) Barbell Hip Bridge@30×2: 5×6, rest :60
b) Box Jumps 32/26″ 5x 1.1.1 rest :10/:60

WOD:
AMRAP 5: ME Calorie Row, rest 3:00
AMRAP 5: 4 Toes 2 Bar, 8 Squats, 12 Double Unders

Mobility:
5 min of: Squat test

WOD 6/24/2016

WOD 6/24/2016

Strength:
1a) Back Squat: 6×3, rest :20, moderate 3’s
b) Box Jump 30/24″: 1.1.1 x6 rest :10/2:00

WOD
For time and total reps:
AMRAP :90 Double Unders, if you get to 50 before times is up, move on to..
AMRAP :90 Situps, if you get to 50 before times is up, move on to….
AMRAP :75 Double Unders, if you get to 40 before time is up, move on to..
AMRAP :75 Situps, if you get to 40 before time is up, move on to…
AMRAP :60 Double Unders, if you get to 30 before time is up, move on to..
AMRAP :60 Situps, if you get to 30 before time is up, move on to…
AMRAP :45 Double Unders, if you get to 20 before time is up, move on to..
AMRAP :45 Situps, if you get to 20 before time is up, move on to..
AMRAP :30 Double Unders, if you get to 10 before time is up, move on to..
AMRAP :30 Situps, if you get to 10 before time is up, scream time!

Mobility:
5 min of: QL Smash w/ external load+ PSOAS Smash

WOD 6/21/2016

WOD 6/21/2016

Strength:
1) Push Press+ Split Jerk: 1+1 x5, rest 2:00, working up to a heavy complex
2a) Z-press@21×0: 3x 6, ahap, rest :30
b) Pushups@31×1: 3x 8, rest :90

WOD:
AMRAP 18:
16 Wall Balls 20/14#
300m row
8 Burpee over rower
30 Double Unders
8 Toes 2 Bar
30 Calorie Airbike

Mobility:
5 min of: Tricep Smash+ Bilateral Shoulder Flexion

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