WOD 06/16/14

Pre-WOD (Skills/Strength):
3 RDS
9 MB Cleans
6 Perfect Push-ups
3 Strict Pull-ups

WOD: “Grindy”
10x Clean and Jerks (135/95)
5RDS of Cindy
10x Clean and Jerks (135/95)
5RDS of Cindy
10x Clean and Jerks (135/95)

Post-WOD (Challenge/Cool-down):
Stretching

WOD 06/13/14

Pre-WOD (Skills/Strength):
Handstand work as a group
Wall Walks, Box HSPU, HS Weight shifting

WOD: “Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (modifications available)

Post-WOD (Challenge/Cool-down):
Stretching

WOD 06/12/14

Pre-WOD (Skills/Strength):
4RDS @ 70-80% 1rm BS
5 Front Squats
10 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
5 Rounds
7x Deadlifts @ 70% 1rm
2min max DU
Rest 90secs

Post-WOD (Challenge/Cool-down):
Stretching

WOD 06/11/14

Pre-WOD (Skills/Strength):
6 RDS
8 Perfect Push-ups
8 Pistols (4 each leg)

WOD:
5 RDS
15 KB Swings (Heavy)
10 Burpee box overs
5 KB Goblet Squat

Post-WOD (Challenge/Cool-down):
4 RDS
30sec Hands/Toes Hollow Hold
30sec Bridge Hold

WOD 06/10/14

Pre-WOD (Skills/Strength):
Partnered 30sec/30sec
4x Jump Tuck
4x Deck Squats

WOD: “Annie”
50-40-30-20-10
Double-unders
Sit-ups

Post-WOD (Challenge/Cool-down):
3RDS
10 Push-ups then 1min Plank (unbroken)
rest between rounds

WOD 06/09/14

Pre-WOD (Skills/Strength):
4RDS @ 70-80% 1rm BS
5 Front Squats
10 Back Squats
On a 3min Interval (0,3,6,9)

WOD: Partnered
One partner works/one rests except during runs.

400m Burden Run/Walk
40 Deadlifts
30 Pull-ups
20 Ab Rollers
30 Pull-ups
40 Deadlifts
400m Burden Run/Walk

Post-WOD (Challenge/Cool-down):
Stretch

WOD 06/06/14

Summer Challenge starts next week (06/02).
Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
4RDS @ 50-60% 1rm DL
12 Deadlifts
6 Perfect Push-ups
On a 3min Interval (0,3,6,9)

WOD:
Surprise quick burner out in the sun. Wear some sunblock and be hydrated.

WOD 06/05/14

Summer Challenge starts next week (06/02).
Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
4RDS @ 65-75% 1rm BS
6 Front Squats
12 Back Squats
On a 3min Interval (0,3,6,9)

If you did the squat progression yesterday you will do a modified strength set.

WOD:
9min Time Cap (Pass or Fail)
3 RDS
400m Run
15 Burpees

WOD 06/04/14

Summer Challenge starts next week (06/02).
Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
4RDS @ 65-75% 1rm BS
6 Front Squats
12 Back Squats
On a 3min Interval (0,3,6,9)

WOD: 25min Cap
500m Run
50 T2B
40 DL
50 Sit-ups
30 Cleans
50 Russian Twists
20 Push Press
50 Flutter kicks
10 Snatches

WOD 06/03/14

Summer Challenge starts next week (06/02).
Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
3RDS
30sec Hands & Feet Hollow Hold
30sec Hollow Rock Hold
30sec Prone Cobra Hold

WOD:
“Fran”
21-15-9
Thrusters
Pull-ups

Post-WOD (Challenge/Cool-down):
2min Plank