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 …
WOD 6-26-14 AMRep in 14: • 80 Cal Row • 60 Wall Ball* (20/14) [14/10] • 40 Pullups (red band scaled women) • 20 Power Snatch (115/75) [85/55] • 10 Muscle-Ups (ring dips scaled M/F) If you complete the chipper, start on a 2nd round. *Wall Ball shots will ALL be done at a 10ft …
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!
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!
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!
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)
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
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 …
WOD 6-17-14 Strict Press: 5-5-5-3-3-3 For Time: • 40 KB Swings (55/35) • 30 Wall Ball (20/14) • 20 Pullups • 10 Snatches (135/95) • 20 Pullups • 30 Wall Ball • 40 KB Swings The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …
WOD 6-16-14 Front Squat: find a 1RM AMRAP in 4: • 5 Hang Power Snatch (95/65) • 20 DUs -Rest 4 mins- AMRAP in 4: • 5 Bar Facing Burpees • 10 Jumping Air Squats The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …
