Monthly Archives: June 2016

WOD: 20 Minute AMRAP 5 Strict Toe-to-Bar 10 Alternating Pistols 15 Chest to Bar Pull-Ups

WOD: Every 3 Minutes For 6 Rounds. Rounds 1-3: Sprint 100M 8 Shoulder to Overhead @135/95 Rounds 4-6: Sprint 200M 8 Shoulder to Overhead @135/95

WOD: “Pennies” For Time: 6 Squat Clean@225/135 6 Muscle up 400M Run 6 Squat Clean@225/135 6 Muscle Up 400M Run 6 Squat Clean@225/135 6 Muscle Up 400M Run 6 Squat Clean@225/135 6 Muscle Up 25 Minute time cap.

WOD: For Time 27-21-15-9 Burpee Box Jump over @24/20 Deadlift @225/155

Partner WOD: For Time Row 3k 300 Double unders (Teams of 2) *May be broken up in anyway and done in any order. Only rule is only 1 person works at a time.

WOD: 20 Minute AMRAP 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Shoulder to Overhead 5 Back Squat @75/55

Hero WOD: “Loredo” 6 Rounds For Time 24 Squats 24 Push-Ups 24 Walking Lunge steps 400M Run 20 Minute time cap.

Strength: 15 Minutes to Establish 1RM Power Clean WOD: For Time 5-4-3-2-1 Power Clean@85% of 1RM 100-80-60-40-20 Double Unders

WOD: “Helen” 3 Rounds for Time 400m Run 21 Kettlebell Swing@53/35 12 Pull-up 14 Minute Time Cap

WOD 1: 7 Minute AMRAP Burpees WOD 2: 7 Minute AMRAP  7 Dragon-Fly’s 7 Bar Muscle-up 7 Evil Wheel’s