Monthly Archives: June 2013

//June

June 2013

WOD 06/27/13

2013-06-27T06:01:09+00:00

*Buy  in 20 Abmat Sit-ups 3 Rounds of: 20 Single Arm Kettle-bell Swings -Right (35#/18#) 20 Kettle-bell Weighted Step -ups Left Leg (24"/20") 20 Single Arm Kettle-bell Swings -Left (35#/18#) 20 Kettle-bell Weighted Step -ups  Right Leg (24"/20") *Buy out 20 Abmat Sit-ups

WOD 06/27/132013-06-27T06:01:09+00:00

WOD 06/25/13

2013-06-25T05:21:27+00:00

  8 Rounds of Squat Clean + 2 Front Squats  every 30 sec (155#/105#) Then AMRAP 12 Minutes 1,1… 2,2… 3,3… Burpee Box Jump (24",20") C2B Pull Up

WOD 06/25/132013-06-25T05:21:27+00:00

WOD 06/24/13

2013-06-25T05:10:56+00:00

3 Rounds of:   15 Shoulder to Overhead   Weighted walking lunges   15 Ground to Overhead   Weighted walking lunges   400m Run      

WOD 06/24/132013-06-25T05:10:56+00:00

WOD 06/21/13 “Angie”

2013-06-21T05:55:34+00:00

  "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  

WOD 06/21/13 “Angie”2013-06-21T05:55:34+00:00

WOD 06/20/13

2013-06-20T15:50:38+00:00

For Time: KB Swing Buy-in  Then  3 Rounds of: 3 Wall Walks 30 Jump Touches 3 Wall Walks 30 Jumping Lunges Then 30 KB Swing Buy-out

WOD 06/20/132013-06-20T15:50:38+00:00

WOD 06/19/13

2013-06-19T04:04:33+00:00

Part A Midline stability: "Dead Bug" Part B 5 Rounds for Time of: 100m Weighted Sprint (20#/14#) 10 Wall Balls 15 Box Jumps (24"/20")

WOD 06/19/132013-06-19T04:04:33+00:00

WOD 06/18/13

2013-06-18T06:02:10+00:00

  For time: 21 Front squat (205#/145#) 40 Abmat Sit-ups 15 Front squat (205#/145#) 30  Abmat Sit-ups 9 Front squat (205#/145#) 20 Abmat Sit-ups *Weight must be cleaned into front rack position*

WOD 06/18/132013-06-18T06:02:10+00:00

WOD 06/14/12

2013-06-14T06:30:33+00:00

  5min EMOM 1 Power Clean+2 Front Squats (165#/105#) 1 min Rest then 5 Rounds of: 5 Push Press (165#/105#) 10Push-ups 15 Squats  

WOD 06/14/122013-06-14T06:30:33+00:00