Jun 26, 2013

6-27-13 WOD

3 rounds
10 dead lifts 135/95rx 95/65 scaled
10 hang cleans
400m run

Challenge:
500m row for time

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

Jun 23, 2013

6-24-13 WOD

Isabel
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

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

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

Jun 17, 2013

6-18-13 WOD

Elizabeth
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.

Jun 14, 2013

6-14-13 WOD

12 min amrap
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

Jun 11, 2013

6-12-13 WOD

3 rounds
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,

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

Jun 7, 2013

6-7-13 WOD

3X800M sprints 3 min rest between rounds

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%

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)

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


Jun 2, 2013

6-3-13 WOD

100 back squats for time 135/95

Challenge: 2 min hang clean 2 thuster