WODs 220626 - 220702

 6/26-7/2

Monday

4 Rounds For Time

50 Double-unders

12 Front Rack Barbell Lunges

 6 Ring Muscle-ups

Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs (24/20)
20 Kettlebell Swings (55/35)
400 Meter Run

Wednesday

20 minutes to establish a 1 RM Squat Snatch

WOD

12 minute AMRAP/Rep

3 Squat Snatches (60% of today’s 1 RM)

3 Toes To Bar

6 Squat Snatches

6 Toes To Bar

9 Squat Snatches

9 Toes To Bar

12 Squat Snatches

12 Toes To Bar

Keep adding 3 reps to each round until time expires.

Thursday

3 Rounds For Time

Row 500 Meters

50 Double-unders 

50 Push-ups

Friday

20 Minute AMRAP

10 Alternating Leg Pistols

8 Handstand Push-ups

6 Hang Power Cleans (135/95)

Saturday

Emily

10 Rounds For Time
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds

WODs 220619 - 220625

 6/19-6/25

Monday

20 minutes to work up to a 1 RM Squat Clean & Jerk

WOD

21-15-9 Rep Rounds For Time

Squat Clean @ 60% of today’s C&J

Ring Dips

Tuesday

3 Rounds For Max Reps

1 minute: Wall ball shots (20/14)

1 minute: Pull-ups

1 minute: Kettlebell Swings (55/35)

1 minute: Handstand Push-ups

1 minutes: Row (calories)

Rest 1 minute between rounds 

Wednesday 

Deadlift 

5 x 5 reps

Increase weight on each set

WOD 

8 Rounds of

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Thursday

For Time

10-9-8-7-6-5-4-3-2-1

DB Bench Press (50/35)

Box Jump

Chest To Bar Pull-ups

Friday

4 Rounds For Time

45 Double-unders 

15 DB Hang Squat Cleans (pick load)

5 Wall Walks

Saturday

Partner WOD

30 minute AMRAP

5 Power Snatches (95/65)

5 Toes To Bar

5 Thrusters (95/65)

5 Bar Facing Burpees

(One person working at a time)

WODs 220612 - 220618

 WODs 6/12 - 6/18

Monday

20 minute AMRAP

4 Squat Cleans (135/95)

8 Handstand Push-ups

12 Kettlebell Swings (55/65)

Tuesday

2 Rounds For Time

Row 40 Calories

30 Burpees

20 Alternating DB Snatches (50/35)

10 Ring Muscle-ups

Wednesday

4 Rounds For Time

10 Dead-lifts (185/135)

15 Box Jumps (24/20)

20 Toes To Bar

Thursday

3 Rounds For Time:
50 Double-unders
40 Sit-ups
30 Medicine Ball Cleans (20/14)
20 Pull-ups
10 Push Jerks (95/65)

Friday

5 Rounds For Time

Run 200 Meters

10 Close Grip Bench Press (155/105)

5 Hang Power Cleans (155/105)

Saturday

Four rounds for time of:

12 Snatch Grip Dead-lifts

9 Hang Power Snatches

6 Overhead Squats

Men use a 115lb barbell, women use a 75lb barbell

WODs 220605 - 220611

 6/5-6/11

Monday

12 minutes to work up to a 1 rep max overhead squat

Then....

Complete 5 rounds for time of:

200m run

6 overhead squats @ 60% of today's 1 rep max

6 bar facing burpees

Rest 30 seconds between rounds. Score is total time including rest.

Tuesday

‘Hard Cindy’

5 Weighted Pull-ups (35/25)

10 Feet Elevated Push-ups (30”/24”)

15 Plate Squats (45/35)

Wednesday

Partner DT

10 Rounds For Time (5 rounds each)

P1: 12 Dead-lifts

        9 Hang Power Cleans

        6 Push Jerks

P2: Row for Max Calories

Each person does 5 Rounds

Men 155lbs/Women 105lbs

Thursday

4 Rounds For Time

42 Doubleunders

14 Alternating DB Snatch (50/35)

  7 Ring Muscleups 

Friday

Strength

Back Squat

5 reps each @ 70%, 75%, 80%, 85%

WOD

3 Rounds For Time

Row 15 Calories

20 Wall Balls (20/14)

Saturday

Partner WOD

10 Rounds For Time (5 rounds each)

Run 100 Meters

10 Hang Clean & Jerk (115/75)

10 Ring Push-ups

Only one person working at a time.