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WOD Archive for June 2014

June 16, 2014

Hi-hang snatch (hip) + mid hang snatch (mid thigh)
3 Rounds For Time: 25 Wall Ball 20/14
50 Sit-ups
75 Double Unders
EMOM 3 Burpees

June 13, 2014

Strict Press 50%x5 60%x3 70%x2 75%x1 80%x1 85%x AMRAP
EMOM - 5:00
1 Snatch Grip Deadlift, 1 Hang Snatch, 1 Snatch from floor @65% of 1RM from floor
Conditioning
10:00
5 Box Jumps
7 Slam Ball
9 High Knee Toe Touches on Box each leg

June 12, 2014

timed trial 1000m row
800m run
10 rounds
5 burpees
10 Sit-ups
5 HSPU
10 lunge jumps
800m run

June 11, 2014

Deadlift 50%x5 60%x3 70%x2 75%x1 80%x1 85% x AMRAP
Conditioning
5 Rounds for Time of
40 Double Unders
3 Cleans @ 80% of 1RM

June 10, 2014

Bench press 50%x5 60%x3 70%x2 75%x1 80%x1 85%x AMRAP
Conditioning 3 rounds of 400m run
10 Muscle-ups
Or Buy In 15 Strict Ring Dips
Then 3 rounds of 400m run
15 Pull-ups
Cash Out 15 Strict Ring Dips

 

June 9, 2014

Back squat 50%x5 60%x3 70%x2 75%x1 80%x1 85%x AMRAP
5:00 to complete 70 Burpees
4:00 to complete 80 Sit-ups
3:00 to complete 55 KBS 70/53
2:00 to complete 200m Run
1:00 to complete 22 Wall Ball 30/20
 

June 6, 2014

Strict press 65%x2 70%x2 75%x5x4
3x1min max effort sit ups
Conditioning
Kettlebell Fran 10:00 Cap
21-15-9
KB Thrusters 53/35
Pull-ups
At 10:00 complete this BW Finisher
50 mountain climbers
40 Sit-ups
:30 HS Hold
20 Split Jumps
10 Hollow/Arch on rig, 10 Hollow Rocks x 2

June 5, 2014

Psoas/hip mobility
Posterior chain mobility
Buy in 30 pistols (alternating) 3:00 to finish
20mins Death by goblet squats 53/35,
5 goblet squat followed by 1 kb snatch each arm, then 6 goblet squat and 2 snatch, 7 and 3 and so on
Cash out 20 handstand push-ups.

June 4, 2014

Deadlifts 65%x2 70%x2 75%x5x4
3x1min max efforts pull ups
Conditioning
10-9-8-7-6-5-4-3-2-1
Hang Snatch @50% of 1RM
Run 200m after each set

June 3, 2014

Bench press 65%x2 70%x2 75%x5x4
6x30sec max effort ring dips/box dips
Conditioning
3:00 to row All Out 500m (rest remainder of 3:00)
Then
3:00 to complete 100 double unders
Then
3:00 to complete 40 Wall Ball 30/20
Then
3:00 to complete 400m run
*15 Burpee penalty for every movement not completed in the allotted time.
 

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