WOD 1JULY15

Warm Up: 1 Rd of:

400m Run

10-Walking Lunges

10-Toes to Wall

10-Pass Throughs

WOD: “Barbara”

5 Rounds for time:

20 – Pull-Ups

30 – Push-Ups

40 – Sit-Ups

50 – Air Squats

(Scale amount of rounds if necessary) protect your hands!

WOD 30JUN15

Warm Up: 2 Rds of:

200m Run

10-Burpees

10-Air Squats

10-K2E

WOD: for time:

30 – C2B Pull Ups

“then” 4 Rounds of:

400m Run

2 – Rope Climbs

20 – Front Squats 95/65lbs

10 – Decline Push-Ups (Feet on 20″boxes)

 

WOD 29JUN15

Warm Up: 2rds of:

200m Run

10-Air Squats

10-Pass Throughs

10-Toes to Wall

Strength: OHS 5 x 3reps increase weight

WOD: CHIPPER

60 – Burpees

50 – OH Lunges 45/25lbs

40 – Abmat Sit Ups

30 – Double Unders

20 – Pull Ups

10 – Box Jumps 30″/24″

WOD 27JUN15

Warm Up: 1 Round of:

200m Run

10 – T2B

10 – Burpee Broad Jumps

10 – Walking Lunges

WOD #1 “Grace”

30 – Clean & Jerk 135/95lbs

10 min Cap on WOD#1

Rest 10 min (and set up for)

WOD #2 HERO WOD “Rahoi”

AMRAP 12min

12 – Box Jumps 24″/20″

6 – Thrusters 95/65lbs

6 – Bar Facing Burpees

 

WOD 26JUN15

Warm Up: 2rds of:

200m Run

8-Rolling V-Ups

10-OH Walking Lunges with 35/25lbs one arm, then switch

10-K2E

Skill: KB Snatches 15min +/-

WOD: AMRAP in 15 min.

9 – Front Squats 95/65lbs

9 – Push Press 95/65lbs

9 – Pull Ups

WOD 25JUN15

Warm Up: 2 Rds of:

200m Run

10-Goblet Squats 45/35lbs

10-Pass Throughs

30sec. Handstand Hold

Strength: Clean & Jerk 15min +/-

WOD: AMRAP in 8 min. Score total reps

6 – OHS 95/95lbs

20 – DU’s (Sub 3:1 singles)

6 – OHS 95/65lbs

20 – DU’s (Sub 3:1singles)

2min rest

“THEN”

EMOtM for 10 min. Score total reps

ODDS = Max Effort KBS (American) 45/35lbs

EVENS= Max Effort Wall Ball Shots 20/14lbs 10’/9′

WOD 24JUN15

Warm Up: 2rds of:

10-Buprees

10-Air Squats

10-Abmat Sit Ups

10-Pass Throughs

Strength: 1 Rep MAX Front Squat 15min+/-

WOD: “Cash in” 400m Run with one KB 45/35lbs

“Then”

2 Rounds of:

20 – Scotts Press 45/35lbs

20 – HollowRocks

20 – Deficit Push Ups (hands on 45/25lbs plates)

20 – Toes to Wall

“Cash out” 400m Run with one KB 45/35lbs

WOD 23JUN15

Warm Up: 400m run “Then”

2rds of:

10-3 sec. Squat Holds

15-KB Swings 45/35lbs

10-Pass Throughs

Strength: Hang Power Snatch 5 x 3 Reps (Stay light to moderate weight, focus on speed and hip drive)

WOD: For time:

“FRAN”

21 – 15 – 9

Thrusters 95/65lbs

Pull-Ups

WOD 22JUN15

Warm Up: 2rds of:

200m Run

10-Air Squats

30sec. Handstand hold

10-T2B

Strength: Squat Cleans 5 x 3reps increase weight ea. rd. (15 min +/-)

WOD: AMRAP in 18 min.

15 – Handstand Push Ups

200m Farmers Carry 45/35lbs x 2 KB or DB

15 – Back Squats 115/75lbs (from the floor)

1 – Rope Climb 14’/13′

 

WOD 20JUN15

Warm Up: 1 Round of:

15-Air Squats

15-T2B

15-Walking lunges

15-Wall Ball Shots 14/10lbs 10’/9′

WOD:  “Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Abmat Sit Ups

“Then”

25 – Burpees

“Then”

Row 500m

Keep the clock running & don’t stop between events