Monday WOD 7/1/13

Warmup
3 Rounds
5 Pullups
10 Lunges
2 Back Rolls
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5 Front Squats @ 50% 1RM
5 Front Squats @ 60% 1RM
3 Front Squats @ 75% 1RM
3 Front Squats @ 85% 1RM

Set 1
Find a 3RM Front Squat

Set 2 [20s rest between exercises]
4 x 4-6 Muscle-ups
4 x 5 Deadlift @ 70-80% 1RM
4 x 6 Snatch High Pull @ 55-65% 1RM
4 x 6 Strict Weighted Toe to Bar

Set 3
3 Burpees OTM
Complete in any order (Broken up anyway):
50 Pullups
75 Pushups
100 Abmat Situps

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Happy Birthday Santi WOD 6/28/13

Warmup
3 Rounds
5 Pullups
10 Pushups
15 Air Squats
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5 Front Squats @ 60% 1RM
5 Front Squats @ 70% 1RM
3 Front Squats @ 80% 1RM

Set 1 [3-4min rest]
4 x 3 Front Squats @ 90% 1RM

Set 2
Partners (Alternate at Lines)
12-9-6 C2B
12-9-6 Box Jump (32/24)
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12-9-6 HSPU
12-9-6 Deadlift (275/155#)
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12-9-6 Ring Dips
12-9-6 Squat Cleans (135/95#)
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[rest 2 minutes]
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3 min AMRAP (Both partners at same time)
C2B Pullup
HSPU

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Comments

Thursday WOD 6/27/13

Warmup
Agility

Set 1 [25s rest between exercises]
4 x 4-6 Muscle-ups
4 x 5 Deadlift @ 70-80% 1RM
4 x 6 Snatch High Pull @ 55-65% 1RM
4 x 6 Strict Weighted Toe to Bar

Set 2
Skills

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Comments

Wednesday WOD 6/26/13

Warmup
2 Rounds
10 Good Mornings
10 Air Squats
10 Pushups
3 HSPUs
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7 Shoulder Press @ 55% 1RM
7 Shoulder Press @ 65% 1RM

Set 1 (Deadlift OTM, Shoulder Press between every other set of DL.)
10 x 2 Deadlift @ 55% 1RM + 20% Bands
5 x 7 Shoulder Press @ 75% 1RM

Set 2
7 Min AMRAP
5 Squat Snatch @ 55-65% 1RM
5 HSPUs
10 Box Jumps (24/16)
10 C2B
15 Double Unders
15 Pushups

IMG_1851

Comments

Tuesday WOD 6/25/13

Warmup
3 Rounds
10 Good Mornings or Reverse Hypers
10 Abmat Situps or 8 GHDs
20 Double Unders
5 Pullups

Set 1
20 Deadlifts (275/155lbs)
Run 400m
20 KB swings (2/1.5pood)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/16″)
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m

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