WOD 06/30/14

WU
Burger WU
Row 500m
Strength
5x5 PP @75%
WOD
EMOM 20 min
Odd min
7 Burpees
Even min
4 DL @ 225/155
PWOD
Tabata KBS 1.5/1

WOD 06/26/14

WOD
Open Gym

WOD 06/25/14

WU
20 each
AS
Superman Banana (no hands)
Dips (Use boxes) Full ROM!
Sit to Stand length of gym 15/10 plate
Good Morning 45/33
Row 1000m
Strength
Find 3RM BS 10 Min
WOD
15, 13, 11, 9, 7, 5, 3, 1
KBS 1.5/1
BJ 24/20

WOD 06/23/14

WU
AC 10 min
Strength
3x3 Snatch @80
WOD
1 round AQAP
100 DU
80 Push-ups
60 Wallballs
40 GHD Situps
20 Back Ext
PWOD
STRETCH!

WU AC 10 min Strength 3x3 Snatch @80 WOD 1 round AQAP 100 DU 80 Push-ups 60 Wallballs 40 GHD Situps 20 Back Ext PWOD STRETCH!

WOD 062014

WU
AC 10 min
Strength
3x3 DL @80
WOD
1 round AQAP
50 Thrusters 95/65
PWOD Stretch

WOD 061914

WU
AC 10 min
Strength
5x5 FS @ 75%
WOD
2 rounds AQAP
50 DU
40 KBS 1.5/1
30 PU
20 Wallballs 20/14
10 Jingle Jangles
PWOD
Stretch

WOD 061814

WU
Slow jog around building with Wallball 20/14
Strength
4 sets 2 min rest between sets
5 single arm press L/R
10 GHD Situps
WOD
AQAP
10 to 1 PC 135/95
1 to 10 Lateral Burpees
PWOD
Stretch

WOD 061614

WU
25 each
Leg swing R&L
Hip rotations
Am circles Big & Small
Jumping Jacks
Alternating toe touch
Pushups
Air Squats
Slow Row 500m
Strength
5x5 Press @70%
WOD
3 Rounds AQAP
50 DU
25 Walking Lunges with 45/35 plate overhead
25 Pushups
PWOD
Tabata plank
Stretch

WOD 061214

Open Gym
Work on your "goat".
If you want to do a WOD,
do "Christine"
3 Rounds AQAP
Row 500m
12 DL body weight
21 Box Jumps 24/20

WOD 061114

WU
AC 10 min
WOD
Run or Row
5 Rounds AQAP
30 Min Cap
Run or Row 100m
20 AS
RoR 100m
20 Pushups
RoR 100 m
20 Abmat Situps
RoR 100m
20 Pullups
PWOD
Stretch

WOD 060414

WU
AC 10 min
Strength/Skill
Work on KB techniques swings/snatches
WOD
AQAP
With 45/33 bar
From loading dock, run around building to tires.
Then
21, 15, 9, 6, 3
Thrusters 45/33
Tire Jumps
SDHP 45/33
Run back around building
PWOD
Hydrate!

WOD 060314

WU
20 each
Pushups
Abmat Situps
K2E
Wall Squats
Strength/Skill
3,3,3,3,3 Light Snatch
Work on technique.  Make the last three heavier.
WOD
4 rounds AQAP
Row 500m
20 GHD Situps
10 OHS 95/65
PWOD
Mobilize
Shoulders

WOD 060314

WU
20 each
Pushups
Abmat Situps
K2E
Wall Squats
Strength/Skill
3,3,3,3,3 Light Snatch
Work on technique.  Make the last three heavier.
WOD
4 rounds AQAP
Row 500m
20 GHD Situps
10 OHS 95/65
PWOD
Mobilize
Shoulders