Month: June 2014

Tapas

WOD 6-27-14 Back Squat: find a heavy set of 3, then complete 5 sets of 3 at that weight. For Time: • 500m Row TT • 40 KB Swings (55/35) You will have 2 scores; row time and total working time. 5 Rounds: 30 secs on, 30 secs off • Hang Squat Clean & Jerk …

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Hydrate

WOD 6-25-14 EMOM for 7: 3 OHS, start at 65% and increase weight if possible. “Kara” AMRAP in 25: • 25 DUs • 20 DB Snatch [total] (45/30) • 10 Bumper Burpees • 100 M Run Battle of the Boxes is tomorrow! Come help us compete against our sister gyms!

Zoo-kini

WOD 6-24-14 15 mins to work up to a heavy set: 6 DL + 4 Hang Cleans + 2 S2OH 4 Rounds: • 5 DL (315/205) • 10 Russian Twist (14/10) • 15 Pullups • 20 Heavy Singles *10 minute time cap Battle of the Boxes is this Thursday!

Leaner

WOD 6-23-14 OHS: find a 1RM For Time: 200m Pinch Plate carry (25/15) Then 21-15-9 of • KB Swings (55/35) • Box Jumps (24/20) • Wall Ball (20/14) Finish with another 200m Pinch Plate carry. Battle of the Boxes is this Thursday!

Telefono

WOD 6-20-14 Find a 1RM: 1 Squat Clean + 1 FS 5 Rounds: • 200m Run • 15 Pushups • 10 Box Up & Overs (24/20) • 5 DL (275/185)

Dolla Dolla Bills

WOD 6-19-14 Press: Find a 1RM “Annie” For Time: 50-40-30-20-10 • DUs • Situps If you can do toes 2 bar, your WOD will be: 30-20-10 • DUs • T2B

Backin Up

WOD 6-18-14 Sprints: 10x40m @ 90-95% “Dalton” 5 Rounds: • 8 Strict Pullups • 15 Hollow Rocks • 8 Ring Dips • 100m Run Today’s WOD is done in tribute to one of our own. As Dalton prepares to leave for the Air Force, we want to send him off right. Make sure to thank …

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