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WOD Archive for June 2013

July 1, 2013

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
Conditioning
3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders

June 29, 2013

HBBS 10X3 @ 85% – rest at least 2 minutes
1) 15 minutes to establish a 1RM Snatch.
2) 15 Minutes to establish a 1RM Clean & Jerk.
Conditioning
30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

June 28, 2013

HBBS 8X4 @ 80% – rest at least 2 minutes
Bench Press 5x5 - heavy
Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.
Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep.

June 27, 2013

3 rounds for time 400m run
50 wall balls
5 burpees every time you drop the ball. (No resting on the wall or in between your legs. Must hold in the front rack)

June 26, 2013

HBBS 7X5 @ 75% – rest at least 2 minutes
1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

June 25, 2013

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Conditioning
2 minutes ME Muscle-Ups (sub pull-ups)
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups

June 24, 2013

7X1 Snatch – heaviest possible, rest 60-90 seconds
HBBS 6X6 @ 70% – rest at least 2 minutes
Conditioning
10 rounds for total calories of:
30 seconds ME Row for Calories
90 seconds Active Recovery (Row) @ 55-65%

June 22, 2013

Partner WOD  - 25 minute AMRAP. One partner runs 400m while the other starts the AMRAP of 10 Deadlift 185/135, 10 HR Push Ups and 10 Wall Ball. When partner 1 comes in from the run, partner 2 goes out for the run and partner 1 continues the AMRAP where partner 2 left off.

June 21, 2013

 
1) 15 minutes to establish a 1RM Jerk (racks may be used).
2) Row 500m
*Rest 15 minutes
3) “Elizabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips

June 20, 2013

 
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
Rest as needed between test 1 and 2.

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