Monthly Archives: June 2014

WOD 010714

Warm up

4x

10m Bear crawl (forward)

10 Hanging knee raises to chest

10m Bear crawl (backward)

30 Double unders

WOD

A: EMOM for 14 minutes

Odd: perform a barbell complex of

1 Power clean

1 Squat clean

Even: Strict pull ups 5/3

B: 3 sets of 5

Romanian Deadlift

C: For distance

3RM Broad jump (3 attempts)

WOD 300614

Warm up

3x

1 Loop

10m Walking lunges (forward and back)

10 Ring rows

10m Duck walk

10 Deficit push ups (hands on plates)

WOD

A: 3-3-3 Front Squat (15 mins)

B 20 minute AMRAP

Running “Cindy”

5 Pull ups

10 Push ups

15 Squats

150m Run

 

WOD 270614

Warm up

3x

3 Forward rolls

5 Single leg broad jump (each leg)

7 Hanging leg raises

9 Lateral lunges (each leg)

Partner WOD

7 minute AMRAP stations

A: 1 Legless rope climb – 15 Sit ups

B: 2 Turkish Get-ups 24/16 – 10 Wall balls 9/6

C: 12 Calorie Row – 6 Clean and jerks 60/40

D: 1 loop – 10 Box jumps

E: 5 Burpee pull ups – 6 Deadlifts 100/70

WOD 230614

Warm up

4x

30 Double unders

10 Squats

10m Inchworm

10 Ring rows

WOD

For time

21-15-9

Overhead squats 60/40

Bar facing burpees

then

5 Rounds for time (15 minute cap)

10 Kettlebell thrusters 24/16 (each hand)

10 Pull ups

then

1Mile run

Perform as described with no break between each section

WOD 200614

Warm up

Row 500m, then

3x

10 Squats

10 Hollow rocks

10 Push ups

10 Hip extension to bridge

Partner WOD

21-18-15-12-9-6-3

Thrusters 50/35

Toes to bar

Box jump 24/20

with 2 over/unders each every minute on the minute

Perform the reps as described. Pairs can break the reps up in any way but must do 2 over/unders each on the minute.

WOD 190614

Warm up

4x

3 Wall walks

6 Hindu push ups

9 Banded good mornings

12 Lateral lunges

WOD

EMOM for 40 minutes

1. Barbell complex of

1 Power snatch

1 Hang power snatch

1 Overhead squat

1 Squat snatch

Choose your weight. There should be NO failed attempts

2. 150m SPRINT (Loop)

3. 10 Pull ups

4. Row 250m/200m

Both the sprint and the row must be performed at close to 100%… they are not an active rest. With both the Barbell complex and the pull ups focus on technique, bar path and quality of movement.

WOD 160614

allstarfc

 

Warm up

4x

30 Double unders

10m Inchworms

20 second L-sit hold (hanging)

10m Lunges

20 second ring support hold

WOD

A: 5RM Power clean (reset each rep) 15 mins

B: For time

60 Kettlebell Swings 24/16

50 Sit ups

40 Wall balls

30 Push ups

with 3 Handstand Push ups every minute on the minute