Category: WOD
Tuesday June 19, 2018 'Tuesday WOD'

Strength: 10 Minute EMOM (Every Minute On the Minute)

Even: 3 Power Snatches **Increase weight throughout if form is SOLID**

ODD: 15/10 Calorie Assault Bike

 

Workout: For Time

Teams of 2

4000m Row **Switch however you want**

** 3 synchronized Burpees every 3 minutes**

Sunday June 17, 2018 'Monday WOD'

Strength: Tempo Back Squats 4-4-2-2 **3 second down**

Workout: For Time

21 Thrusters 95lb./65lb.

21 Toes To Bar

15 Thrusters 115lb./75lb.

15 Chest To Bar

9 Thrusters 135lb./95lb.

9 Bar Muscle Ups

13 Minute CAP*

Extra Credit:

3×12-15 Reverse Hypers

3×15 Banded Hamstring Curls

3×15 Banded Tucks into +20 Banded Reverse Crunches

3×20 KB obl.

Thursday June 14, 2018 'Friday WOD'

Strength: Box Squats 2-2-2-2

Workout: For Time

10-8-6-4-2

Power Cleans  RX(95/65, 115/75, 135/95, 155lb./105lb. 175lb./115)

RX+(135/95, 155/105, 185/135, 205/145, 225/155lb)

Lateral bar hop burpees

40 Double Unders  RX+(If you break 2 Burpee penalty) **If you RX+ the weight, this applies to you**

 

Thursday June 14, 2018 'Thursday WOD'

Strength: Mobility

Workout: 21 Minutes to AMCAP (As Many Calories As Possible)

Every 3 minutes: 15 Sit ups, and must switch machines.

**Score is total cals**

 

Extra Credit:

3×20 L-sit Flutter Kicks

3×1 Minute weighted plank

3×12-15 Banded hamstring curls

 

 

Tuesday June 12, 2018 'Wednesday WOD'

Strength: Overhead Squats 2-2-2

 

Workout: “Karabel”

10 Rounds For Time/

3 Power Snatches RX (135lb./95lb.)

15 Wallballs

17 Minute CAP

 

Tuesday June 12, 2018 'Tuesday WOD'

Strength: “Volkswagen”

“For quality pump not for speed”

21-15-9

Bench Press 135lb./95lb.  RX(Body Weight)

Pull Ups **Doesn’t have to be strict, but its cooler**

12min CAP

 

Workout: For Time

1 Mile Run/800m Run

30/20 Calorie Assault Bike

1 Mile Run/800m Run

 

Sunday June 10, 2018 'Monday WOD'

Strength: 1 Hang Clean+ 1 Front Squat+ 1 Push Jerk x4 sets

Workout: Teams of 2

15 Minute AMRAP (As Many Rounds As Possible)

4 DB Step Overs

8 Toes To Bar

12 Calorie Row

**1st partner must complete 1 round before the other partner goes**

Extra Credit:

3×12 Reverse Hypers

3×15 KB obl. (per side)

3×8 Bulgarian Split Squats (per side)

Friday June 8, 2018 'Friday WOD'

Strength: Power Clean 3-3-3-3

Workout: For Time

2-4-6-8-10

DB Lunges

DB Snatches (Alternating)

Then,

10-8-6-4-2

Box Jumps

DB Thrusters

 

Thursday June 7, 2018 'Thursday WOD'

Strength: Overhead Squat off rack 3-3-3-3

Workout: 10 Minute AMRAP (As Many Rounds As Possible)

5 Dball Over Shoulder

10 Burpees to 6″ Target

15 Strict Sit Ups

 

Extra Credit:

3×6 Bulgarian Split Squats

3×10 Deficit Push Ups

3×12 Back ext.

Tuesday June 5, 2018 'Wednesday WOD'

Strength: Tempo Deadlifts 3-3-3-3 **3 second eccentric**

Workout: “DRAKE”

4 Rounds For Time

400m Run

30 Wallballs

5 Bar Muscle ups **10 Chest To Bar/ Pullup**

 

Aerobic Capacity:

4x750m Row rest 1 minute

rest as needed then,

4x250m Row rest 90 second