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WOD 6/13/17

A) 3 Sets  Back Squat x 10 @ 65% B) “Dirty Plates” 27-21-15-9-3 Plate Ground to Overhead (35/25) Burpees on to a plate 

WOD 6/12/17

A) Take about 10 minutes to work up to a heavy Clean and Jerk x 1+1  Immediately followed by… EMOM8 2 Cleans + 1 Jerk @ 80%  B) 3 Rounds with 1 minute Rest following each round: AMRAP4 Clusters x 4 (95/65) Box Jump Overs x 8 (24/20)

WOD 6/9/17

A) 5 Sets  Push Press x 3 (Work to a heavy 3 rep) B) For time: 21 Deadlifts (185/125#) 400 meter Run  15 Deadlifts (225/145) 400 meter Run  9 Deadlifts (275/165) 400 meter Run

WOD 6/8/17

A) 5 Sets  Front Squat x 5 @ 75% of 1RM B) AMRAP8 2 OHS (95/65) 2 Toes to Bar *add 2 reps to each movement after every round completed! 

WOD 6/7/17

A) Take 15-20 minutes practicing the HSPU (If advanced at movement find your max unbroken HSPU and largest deficit HSPU) B) 4 Rounds for time: KBS x 20 (24/16) Wall Balls x 20 (20/14) Double Unders x 20 (must be unbroken)

WOD 6/6/17

A) EMOM10 Power Clean x 2 B) For time: 25-20-15-10-5 Push Press (95/65) *25 Abmat sit-ups between each set. Start and end with Push Press

WOD 6/5/17

A) Back Squat  Set 1: 5 reps @ 60% Set 2: 5 reps @ 70% Set 3: 3 reps @ 75% Set 4: 3 reps @ 80% Sets 5 and 6: 1 rep @ 85% B) For time: 50 med Ball Cleans (20/14) 40 Box Jumps (24/20) 30 Burpees  20 c2b pull-ups  10 Rope Climbs 

WOD 6/3/17

In teams of 2, using 2 barbells: 200 meter med ball run (both partners together), 50 HSPU 200 meter med ball run  60 Front Squats  200 meter med ball run  70 Pull-ups  200 meter med ball run  80 Deadlifts (155/95) 200 meter med ball run  90 push-ups  200 meter med ball run  100 Double Unders  […]

WOD 6/2/17

A) Take 10 minutes to work up to a heavy Overhead Squat x 3 B) EMOM 10  Odd: Overhead Squat x 3 (70% of Part A) Even: GHD Sit-ups x 9 C) “Burping Randy” For time: Power Snatch x 75 (75/55) *5 burpee penalty every time you let go of the bar