6.29.12 WOD
June 28th, 2012
Happy Birthday Catherine!
STRENGTH
Deadlift 7 x 3
* go for a 3 rep max only if form is perfect
WOD
15 min AMRAP of:
7 Power cleans (95/65#)
30 Overhead walking lunges (45/25#)
15 Wall balls
LITE
10 min AMRAP of:
10 Sumo deadlift highpulls
10 Walking lunges
10 Wall balls
6.28.12 WOD
June 27th, 2012
SKILL
Rope climbs
WOD
21-15-9
Sumo Deadlift Highpull (95/65#)
Toes to bar
6.27.12 WOD
June 26th, 2012
Happy Birthday Jennifer and Nick!
STRENGTH
Back Squat 1 x 8, 1 x 5, 1 x 5, 1 x 3, 1 x 3
* increase load each set
WOD
10 min AMRAP of:
7 Push press (95/65#)
30 Split jumps
15 V ups/ sit-ups
LITE
8 min AMRAP of:
10 Push press
10 Split jumps
10 Sit-ups
6.26.12 WOD
June 25th, 2012
SKILL
Split Jerk
WOD
4 rds of:
200m run
20 Pull-ups
20 Front squats (95/65#)
* Rest 1 min between rounds
6.25.12 WOD
June 24th, 2012
STRENGTH
5 x 5 Bench Press
WOD
3 rds of:
7 Hang cleans (135/95#)
21 Burpees
35 Double unders/ tuck jumps
LITE
3 rds of:
10 Medicine ball cleans
10 Burpees
10 Squat jumps
6.22.12 WOD
June 21st, 2012
Happy Birthday Andy! Get your mean face on.
STRENGTH
Perform 5 deadlifts every minute on the minute for 5 minutes
* go as heavy as possible but only if form is perfect
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
Post total reps from all 32 intervals.
* finish all 8 intervals from one exercise before moving on to the next exercise. Rest between exercises is the 10 second transition.
6.21.12 WOD
June 20th, 2012
SKILL
8 minutes of double under practice
WOD
12 min AMRAP of:
7 Hang cleans
7 Front squats
7 Push press
*weights are 95/65#
6.20.12 WOD
June 19th, 2012
STRENGTH
7 x 1 Weighted pull-up
* work up to a 1 rep max weighted pull-up. If you can do pull-ups but not weighted, do as many reps as possible each round. If you can’t do pull-ups yet, use the lightest band possible each round.
WOD
30 wall balls
30 box jumps
20 wall balls
20 box jumps
10 wall balls
10 box jumps
LITE
4 rds of:
10 wall balls
10 box jumps
6.19.12 WOD
June 18th, 2012
SKILL
Handstand shoulder touches
*you can do them against the wall like the video or off a box in the pike position
WOD
3 rds of:
400m run
7 Clean and jerks (135/95#)
*yes 400m is to the end of the block and back twice or to the start of the first bus barn building
6.18.12 WOD
June 17th, 2012
STRENGTH
12 min to work on Clean and Jerk
*work on both power and full squat cleans and both push and split jerks
WOD
12-9-6
Thrusters (135/95#)
Burpees
*Thrusters should be heavier than what you would normally do. If you can’t do the rx’d weight, add 10 – 15 pounds to what you typically do.
LITE
21-15-9
Thrusters
Push-ups
