Monthly Archives: June 2015

//June

June 2015

WOD 06/30/15

2015-06-30T05:27:49+00:00

  WOD 06/30/15 Front Squat - 60%x3, 70%x3, 80%x3, 85%x2 For Cal/Time/Reps With a continuously running clock: 3 min ME Row WOD 1 12-9-6 Power Clean (115#/80#) Pull-ups WOD 2 12-9-6 Thruster (115#/80#) Ring Dips 3 min ME DU

WOD 06/30/152015-06-30T05:27:49+00:00

WOD 06/26/15

2015-06-26T05:42:18+00:00

  WOD 06/26/15 Strength: Back Squat 60%x5, 70%x5, 75x5x2 Conditioning: 20 Box Jumps 24/20 20 Overhead Lunges 35/25 20 Ground to Overhead 35/25 200m Farmers Carry  35/25 15 Box Jumps 24/20 15 Overhead Lunges 35/25 15 Ground to Overhead 35/25 200m Farmers Carry 35/25 10 Box Jumps 24/20 10 Overhead Lunges 35/25 10 Ground to [...]

WOD 06/26/152015-06-26T05:42:18+00:00

WOD 06/25/15

2015-06-25T05:41:39+00:00

  WOD 06/25/15 WOD A) -TABATA Weighted Planks (45#/25#) -Reverse TABATA Hanging L-sits WOD B)  Complete as many rounds as possible in 12 minutes of: 4 Press (75#/55#) 8 Bar Over Burpees 12Front squat (75#/55#)  

WOD 06/25/152015-06-25T05:41:39+00:00

WOD 06/24/15 “Run/Row 5K”

2015-06-24T05:42:43+00:00

    WOD 06/24/15 Run and Row for a total of 5K: 800m Run 800Row 800m Run 800m Row 800mRun 800m Row 100m Run 100m Row

WOD 06/24/15 “Run/Row 5K”2015-06-24T05:42:43+00:00

WOD 06/23/15

2015-06-23T06:02:23+00:00

  WOD 06/23/15 Strength: Front Squat - 60%x3, 70%x3, 80%x3, 85%x2 Conditioning: 15min AMRAP 30 Box Jumps 15 Box Decline Push-ups 30 Wallball Shots (20#/14#) 15 Weighted Abmat Sit-ups (20#/14#)

WOD 06/23/152015-06-23T06:02:23+00:00

WOD 06/19/15

2015-06-19T06:18:12+00:00

  WOD 06/19/15 20 min AMRAP of: 400m Run Then 3 rounds of: 15 Burpees 15 Toes to Bar

WOD 06/19/152015-06-19T06:18:12+00:00

WOD 06/18/15

2015-06-18T06:31:31+00:00

  WOD 06/18/15 Strength: Front Squats (1x5), (1x3), (1x1)x3 Conditioning: 3 Rounds of: 20 Weighted Step-ups 20 Kettlebell Swings

WOD 06/18/152015-06-18T06:31:31+00:00

WOD 06/17/15

2015-06-17T05:56:23+00:00

    WOD 06/17/15 Test: 400m Run Conditioning: 25 Chest to Bar Pull-ups 50 Sit-ups 75 Wall Ball Shots

WOD 06/17/152015-06-17T05:56:23+00:00

WOD 06/16/15

2015-06-16T05:38:00+00:00

  WOD 06/16/15 Strength: Back Squat 60%x4, 70%x4, 75% x 4 x 3 Conditioning: 15 min AMRAP 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10 reps

WOD 06/16/152015-06-16T05:38:00+00:00

WOD 06/15/15 “The Ghost”

2015-06-15T05:38:43+00:00

    WOD 06/15/15 "The Ghost" 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest    

WOD 06/15/15 “The Ghost”2015-06-15T05:38:43+00:00