WOD (19-June-2018)
Deadlift 5X5
Then….
21-15-9
- Squat Clean (115/75)
- Box Jumps (24/20)
- OH Squat (115/75)
WOD (18-June-2018)
10,9,8,7,6,5,4,3,2,1
- Pull-ups
- HSPU
- Weighted sit ups
*100m run between each set
WOD (15-June-2018)
20 min AMRAP:
- 10 C&J @ 60%
- 20 Deadlifts (same weight)
- 20 Bar facing burpees
- 400m Run
WOD (14-June-2018)
Part 1
3rds
- 7 Squat Snatch @70%
- 10 Burpee Box Jumps
- Run 400m
- Rest 2 min
Rest 5 min
Part 2
3rds
- 30yd DB walking Lunge (40/20)
- 2 min max assault bike
- Rest 2 min
Rest 5 min
Part 3
3rds
- 20 T2B
- 30 sec Hollow hold
- 15 GHD Sit-ups
WOD (13-June-2018)
“Nancy”
5rds:
- 400m Run
- 15 OH Squats (95/65)
WOD (12-June-2018)
Back Squat
6×6
Then……
5rds:
3 min amrap
- 7 power snatch (135/95)
- 10 Box jumps (24/20)
- 50 Double Unders
1 min rest
WOD (11-June-2018)
Bench Press
5×5
5rds:
Row 300m
7 C2B
7 Seated DB Press
7 pull ups (ring row)
7 hspu ( push up)
Run 300m
WOD (8-June-2018)
20min AMRAP:
- 500m Row
- 30yd Walking Lunge (40/20 each hand)
- 30yd Sled Pull (135/90)
- 30 American KB Swings (70/53)
WOD (7-June-2018)
Part 1
3 Rds:
- 7 Clean & Jerk @70% 1 Max Rep
- 5 Burpee Pull-Ups
- 300m Run
- Rest 2min
Rest 5 total Mon before part 2
Part 2
5 Rds:
- 15 Goblet Squats (100/70)
- 15 Squat Jumps (As High as Possible)
- 1 min Row
- Rest 90sec
Rest 5 total Mon before part 3
Part 3
3 Rds:
- 10ea Landmine Toss
- 100m Waiter Carry each arm
- 1min Plank
WOD (6-June-2018)
15-12-9-6-3
- C2B Pull-Ups
- Clean & Jerk (135/95)
- Push-Ups
