Jun 29, 2018

6-29-18 WOD

8 Rounds, each for time of:
200m Sprint
30 UNBROKEN DU
*Scale by accumulating 30 DU. Or by Singles

*Rest 2 minutes between rounds

Jun 27, 2018

6-28-18 WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75 (legs stay straight, no bend!)

Weighted Pull-up, strict 45/25

Jun 26, 2018

6-27-18 WOD

Overhead Squat
1-1-1-1-1-1-1
2 Rounds for time of:
20 Ring Dips
20 Overhead Squats, 95/65 (L1 – Gobblet squat OK)

30foot Handstand Walk (sub 30 should touches on wall or 90 sec HS hold accumulative)

Jun 25, 2018

6-26-18 WOD

10 Rounds
12/10 Cal Row

*each set is all out sprint

6-25-18 WOD

6-25-18 WOD
EMOM 30 minutes of:

1 Hang Squat Clean

Jun 23, 2018

SAT WOD

5 Rounds for time of:
12 Toes-to-bar (l1 – 12 Leg raises – heels above hips  NO DOUBLE SWING for either L1 or L2)
9 Handstand Push-ups
3 Rope Climbs, 15 ft. – Sub 6 strict Towel Pull Ups (bring aTOWEL J)

*bring a towel if you can and can do strict pu from it. 6 Strict towel PU = 3 rope climbs

Jun 21, 2018

6-22-18 WOD

15-12-9 reps for time of:
Clean & Jerk, 155/115

Box Jump 30/24’’ – L1 Step up OKAY

Jun 19, 2018

6-20-18 WOD

Amrap 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups
L1
Amrap 12
60 singles
7 Burpees

10 Ring Rows  (make sure you can pull all the way to chest entire workout)

6-19-18 WOD

For time:
10 x 100m Sprints

*Rest 2 minutes between sprints – L1 Scale as needed

Jun 17, 2018

6-18-18 WOD

EMOM 30 minutes of:

1 Squat Snatch (l1 – PWR Snatch + OHS OKAY)

focus on form

Jun 14, 2018

6-16-18 WOD

For time: 
500m Row, max effort
Immediately into... 
21-15-9 reps of: 
Ring Dips 
Russian Kettlebell Swings, 70/53
Immediately into... 
500m Row, max effort

6-15-18 WOD

Front Squat 
7-7-7-7

20-10 reps for time of: 
Front Squat, 135/95 
Push Jerk, 135/95

11min cap

L1 – scale load

Jun 13, 2018

6-14-18 WOD

AMRAP 15
50 Double-unders 
20’ Handstand Walk 
5 L-sit Pull-ups, strict

L1
AMRAP 15
100 singles
30 Stink BUG (this should not look or feel like a regular push up, keep a good position to stay stacked properly to scale for a HSPU)
30 sec plank
8 Strict PU or Negatives

Jun 12, 2018

6-13-18 WOD

For time: 
200/150 Calories Assault  Bike  (150/100 cal row)
100 Wall Ball Shots, 20/14 
50 Power Snatch, 75/55 
25 Burpee Box Jump Overs, 30"/24"
40min cap


L1
8 Rounds
8 Wall  Balls or Med Ball Cleans
6 Power Snatch
4 Burpee Step Overs
60/50 Cal Row Buy Out
30min cap

Jun 11, 2018

6-12-18 WOD

For Time
30-25-20-15
Pull-ups - L-1 Jumping/ or ring rows
Push Press, 95/65 – L1 Scale load

Jun 10, 2018

6-11-18 WOD

For time:
6 x 400m Sprints
*Jog a mile to cool down.

L1 – scale back sets or Complete
20min for distance

Jun 8, 2018

6-9-18 WOD

7 sets of: 
50 Ft. Front Rack Lunge

MATH REQUIRED!!! We are limited on walking 50 consecutive feet. Do you best to calculate how many steps 50 feet will take you walking with a front racked barbell. ALL SETS UNBROKEN. *If you set the bar down once a set begins, you complete an immediate 40 burpee penalty.

Jun 7, 2018

6-8-17 WOD

Overhead Squat
1-1-1-1-10-10 (yes, 2 sets of ten)
                               

Jun 6, 2018

6-7-18 WOD

3 RFT 
800m run 
40 Abmat sit-ups 
20 Box Jumps, 30'/24"
L1
15min amrap
200m run or 300m row
20 sit ups
14 step ups

Jun 5, 2018

6-6-18 WOD

Snatch.
EMOM
Min1-4  Snatch Dead + Snatch Pull + Full Snatch
Min5-10  Snatch Pull + Full Snatch
Immediatley INTO:
Every 2 minutes
Min 12-24

1 Full Snatch

Jun 3, 2018

6-4-18 WOD

For time:
40/30 Cal Row
15 Thrusters (135/95 lbs) (Min Sets 5)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
30/20 Cal Row
L1
FT
1000m Row
30 Thrusters
30 Strict Pull Ups
Challenge: Build to today’s complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second
descent, 3 second pause, then up as quickly
as you can; then immediately after, two front
squats with no tempo.