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WOD Archive for June 2014

June 30, 2014

Kb bent over rows 3x10
Bench press 70%x1; 75%x1; 80%x3x5
For Time:
50 KBS 70/53
40 Box Jumps 30/24
30 Shoulder to Overhead 155/105
20 Front Squats 155/105
10 Muscle-ups (20 strict)

June 27, 2014

20/:10x3min American KBS
Squat 75%x3x7
15:00 AMRAP
10 Power Snatches 95/65
Run 100m
10 OHS 95/65
Run 200m

June 26, 2014

"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

June 25, 2014

:20/:10x3min strict pull ups
Press 75%x3x7
1000m row Buy In then 2 rounds of
7 Front Rack Lunges each leg 115/75
14 Wall Ball 30/20
Then 2 rounds of
7 Shoulder to Overhead 115/75
14 Med Ball Cleans 30/20
800m run Cash Out

June 24, 2014

Deadlift 75% 3x7
6 rounds for time
5 deadlifts 255/175
10 burpees
20 sit-ups

June 23, 2014

:20/:10x3min push ups
Bench press 75%x3x7
4 Rounds For Time
3 Hang Power Cleans 155/105
5 Thrusters 155/105
50 Double Unders

June 20, 2014

Power snatch + 1 sn push press + 1 OHS
4 Rounds For Time:
Run 400m with 45/25# plate
15 C2B Pull-ups

June 19, 2014

20:00 Coach led mobility
15:00 to Establish 1rm front squat
15:00 AMRAP
5 hang power snatches 95/65
10 lateral bar burpees
15 box jumps.
 

June 18, 2014

Hi-hang clean + hang clean
For Time: 21-15-9
Slam Ball 50/30
T2B
HSPU

June 17, 2014

Power Clean + 2 push press + 1 split jerk
EMOM for as long as possible: 3 Power Cleans + 3 Front Squats + 3 Jerks (185, 135#) If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Finisher: 1 mile run or 2k row at 70%

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