3 rounds
10 dead lifts 135/95rx 95/65 scaled
10 hang cleans
400m run
Challenge:
500m row for time
Jun 26, 2013
Jun 25, 2013
Jun 24, 2013
6-25-13 WOD
10 rounds
5 t2b
10 hand release push ups
15 dus
Challenge: max strict pull ups one min rest max strict pull ups. Record each as individual Sets and total
5 t2b
10 hand release push ups
15 dus
Challenge: max strict pull ups one min rest max strict pull ups. Record each as individual Sets and total
Jun 23, 2013
6-24-13 WOD
Isabel
30 power snatches for time
Challenge: front squat emom 60%
30 power snatches for time
Challenge: front squat emom 60%
Jun 20, 2013
6-21-13 WOD
15-12-9
T2b
Jumping air squats
Pull ups
Jumping lunges
Challenge: tabata knee to elbows
T2b
Jumping air squats
Pull ups
Jumping lunges
Challenge: tabata knee to elbows
Jun 19, 2013
6-20-13 WOD
12min Amrap
45/15#
Ascending Ladder (add 6 reps)
6 Thrusters
6 du's
Challenge:
Max consecutive du's
45/15#
Ascending Ladder (add 6 reps)
6 Thrusters
6 du's
Challenge:
Max consecutive du's
Jun 18, 2013
6-19-13 WOD
Partner WOD for time
Must hang onto
53/35 kb entire WOD
400m run
60 kbs
60 tire flips
60 box jumps (tire)
200 m run
30 kbs
30 tire flips
30 box jumps (tire)
Challenge: prep for WOD
Must hang onto
53/35 kb entire WOD
400m run
60 kbs
60 tire flips
60 box jumps (tire)
200 m run
30 kbs
30 tire flips
30 box jumps (tire)
Challenge: prep for WOD
Jun 17, 2013
6-18-13 WOD
Elizabeth
21-15-9
Hang Cleans
Ring Dips
Challenge:
Squat Clean/technique
1x5
2x3
2x2
1x1
21-15-9
Hang Cleans
Ring Dips
Challenge:
Squat Clean/technique
1x5
2x3
2x2
1x1
Jun 16, 2013
6-17-13 WOD
5 burpees
200m run
15 burpees
400m run
25 burpees
800m run
25 burpees
400m run
15 burpees
200m run
5 burpees
Challenge:
With a partner. One person runs 200m with med ball then switch. For 800m total. So each partner runs two 200m sprints with med ball.
200m run
15 burpees
400m run
25 burpees
800m run
25 burpees
400m run
15 burpees
200m run
5 burpees
Challenge:
With a partner. One person runs 200m with med ball then switch. For 800m total. So each partner runs two 200m sprints with med ball.
Jun 14, 2013
6-14-13 WOD
12 min amrap
3 snatch grip deads
6 pwr snatch
12ohs
Challenge: snatch balance 5x5
3 snatch grip deads
6 pwr snatch
12ohs
Challenge: snatch balance 5x5
Jun 12, 2013
6-13-13 WOD
50dus
25sit ups
10 box jumps
50 du's
50 sit ups
20 box jumps
50du
75 sit ups
30 box jumps
Challenge: row 5min for distance
25sit ups
10 box jumps
50 du's
50 sit ups
20 box jumps
50du
75 sit ups
30 box jumps
Challenge: row 5min for distance
Jun 11, 2013
6-12-13 WOD
3 rounds
500mrow
14 lateral burpees
7 power cleans 135/95
Challenge: tabata lunges
500mrow
14 lateral burpees
7 power cleans 135/95
Challenge: tabata lunges
Jun 10, 2013
6-11-13 WOD
3 rounds
32 push press 75/45
400m run
Challenge:
90 sec. wall balls,
32 push press 75/45
400m run
Challenge:
90 sec. wall balls,
Jun 9, 2013
6-10-13 WOD
15min AMRAP
5 burpee pull ups
10 t2b
15 push ups (no plam flash) !
Challenge:
Hollow hold for time
5 burpee pull ups
10 t2b
15 push ups (no plam flash) !
Challenge:
Hollow hold for time
Jun 7, 2013
6-7-13 WOD
3X800M sprints 3 min rest between rounds
Challenge:
100Du's for time
Challenge:
100Du's for time
Jun 5, 2013
6-6-13 WOD
3 rounds
400m run
30 Kb swings 53/35
Challenge:
Straight leg deadlift 4X10 30%
400m run
30 Kb swings 53/35
Challenge:
Straight leg deadlift 4X10 30%
Jun 4, 2013
6-5-13 WOD
Regional Team Event 6
100 du's (each completes 50, only 1 person du's at a time)
50 hspus (alt partner holds handstand)
50 t2b (alt partner completes bar hang)
Do not count reps completed if partner is not in handstand or bar hold position.
50 shoulder to overhead (each completes 25 and only one person works at a time) competitional weight was160/100. 95/65 will be RX weight.
60 front rack walking lunges (each completes 30, only one person lunges at a time)
100 du's (each completes 50, only 1 person du's at a time)
50 hspus (alt partner holds handstand)
50 t2b (alt partner completes bar hang)
Do not count reps completed if partner is not in handstand or bar hold position.
50 shoulder to overhead (each completes 25 and only one person works at a time) competitional weight was160/100. 95/65 will be RX weight.
60 front rack walking lunges (each completes 30, only one person lunges at a time)
Jun 3, 2013
6-4-13 WOD
15 min AMRAP
50m row
5 push ups
100m row
10 push ups
150m row
15 push ups
200m row
20 push ups....etc.
Challenge:
Plank hold for time
50m row
5 push ups
100m row
10 push ups
150m row
15 push ups
200m row
20 push ups....etc.
Challenge:
Plank hold for time
Jun 2, 2013
6-3-13 WOD
100 back squats for time 135/95
Challenge: 2 min hang clean 2 thuster
Challenge: 2 min hang clean 2 thuster
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