WOD
Tuesday 12.06.2016
WDO | Tuesday 12.06.2016
Performance
Power clean
Build to 1RM
WOD
21-15-9
KB swings 53/35
Push ups
Pull ups
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Performance
Power clean
Build to 1RM
WOD
21-15-9
KB swings 53/35
Push ups
Pull ups
Performance
Push press
5×5
Build to 5RM
WOD
EMOM 15
1-Row 200/150
2-Handstand push ups x 10
3-Dubs x 40
Performance
20 min
Est 1RM
Snatch
WOD
For time
5 shoulder to overhead 155/105
10 power clean
15 lat over bar burpees
600 m run
15 lat over bar burpees
10 power clean
5 shoulder to overhead
Performance/ fitness
Tempo front squat
4×8 @ 31X 1
:03 descent
:01 pause at bottom
X stand
:01 pause at top
WOD
Performance
12:00 clock
Row 1000/900m
Then AMRAP
40 dubs
30 wallballs 20/14
20 ring dips
Fitness
12:00 clock
Row 1000/900m
Then AMRAP
30 wallballs
20 mountain climbers ( double count )
10 push ups
Performance/fitness
3 sets
Roll to candle stick
X 20
Nose to wall walks
X5
Hollow hold
X :45
WOD
Performance
5 3:00 rds
Burpee pull ups
Rest 2:00 b/n
Fitness
5 3:00 rds
10 slam balls
5 burpees
Rest 2:00 b/n
Fitness
4 sets
Seated DB/KB press
X 8
Supinated bar bell row
X8
KB lunges
X20
WOD
AMRAP 14
7 toe to bar
21 goblet squat
200 m run
Performance
6 sets
3 position snatch
High hang
Above knee
From the ground
WOD
AMRAP 14
7 OHS 95/65
7 box jumps 24/20
7 toe to bar
Run 200
Fitness
5 sets
Double KB RDL
X12
Box dip
X20
WOD
Teams of 2
Alt complete rds until each complete 5
15 KB swings
15 burpees
Performance
10 sets
Power clean
X1.1
WOD
Teams of 2 alt complete rds for 5 each
3 hang power clean 185/125
2 front rack lunge
1 shoulder to OH
15 burpees
Cash out
3 sets
Supine ring row
X 12
Hollow hold
X:45
Performance/ Fitness
WOD
Teams of 2
Alternate complete rds for 5 rds each
Row 200m
20 push ups
Then
20 goblet lunges
Run 200m
Partner a rows and does push ups, then B rows and push up, then A lunge and run, Then B lunge and run = 1 rd, they complete 5
Fitness
3 sets
Shoulder press
X 6-8
Side plank
X :45 each side
KB Bent over row
X 10 each arm
WOD
AMRAP 9
12 wallballs
12 box jumps
12 sit ups
Performance
5 sets
Shoulder press
X 3
KB bent row
X 8 each arm
WOD
Amrap 9
10 thruster 95/65
15 toe to bar
50 dubs
Fitness
5 sets
KB swings
X 20
Goblet squat
X 15
Ring row
X10
WOD
2 rtf
Row 600
30 burpees
Performance
5 sets
Power clean
X 1.1.1.1
Weighted pull ups
X 3-5
WOD
3RFT
10 power cleans 155/105
10 burpee box jump 24/20