Archives: » 2016 » June

Friday 7.1.16

Posted 30 Jun 2016 in WOD

Odd Object
Sand Bag / Keg Relay

Strength
Squat – Every 2nd Min x 10 min x 3 reps x your top 4’s weight from last week.

#FridayFinisher
2 RFT

3 Jerks
4 Front Squats    155/115
5 Power Cleans
20 Pullups
30 Pushups
40 Ab mat sit ups

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Thursday 6.30.16

Posted 30 Jun 2016 in WOD

Midline
Turkish Get-ups – 5 per side

Strength Stamina
EMOM x 10 min – alternating
a. Bench Press
b. RKBS x 30s amrap

Wod

a. Active Rest / Personal Skill

Or

b. Make-up Day

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Wednesday 6.29.16

Posted 29 Jun 2016 in WOD

Odd Object
Barbell Yoke Carry x 1 Lap

Strength Stamina
EMOM x 10 min x alternating
a. Deadlift x 5
b. Hollow Rock x 30s amrap

Wod
4 RFT
a. Power Clean x 10
b. Burpee over Bar x 10

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Tuesday 6.28.16

Posted 28 Jun 2016 in WOD

Midline
EMOM x 5 min
L-Sit x 30s

Strength Stamina
EMOM x 10 min – alternating
a. Push Press x 5 x 70%
b. Box Jump – amrap 30s

Wod
Buy In: 25 Cal Row
Then,
3 rds
a. DB thruster x 10
b. Pullups x 10
Then,
Cash Out: 25 Cal Row 

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Monday 6.27.16

Posted 26 Jun 2016 in WOD

Odd Object – 5 min max
Farmer’s Walk – 1 Lap AHAP

Strength Stamina
EMOM x 10 min – alternating
a. Squat x 5 reps x 80% of Friday’s heavy 4. 
b. Pushups x 15

Wod
For Time
a. Power Snatch: 3-6-9-12-15
135/95
b. DU’s: 50-40-30-20-10

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Friday 6.24.16

Posted 23 Jun 2016 in WOD

Strength
Squat – climbing 4’s – Every 90 seconds starting @ 50%

#FridayFinisher
3RFT

a. Wall Ball x 21 – 20/14
b. AKBS x 18 – 55/40
c. Box Jump – overs x 15 – 24/20
d. Burpee x 12

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Thursday 6.23.16

Posted 23 Jun 2016 in WOD

Active Rest Day & Make-up Day

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Wednesday 6.23.16

Posted 22 Jun 2016 in WOD

Weightlifting
Power Clean – EMOM x 5min x 7 reps

Strength Stamina
Front Squat – EMOM x 10 min x 5 reps x 70%

Wod
21-15-9

a. HSPU
b. TTB
c. Row x Cal

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