Wods

Tuesday June 25

June 24, 2019

Work up to a heavy pause squat
 
3 rds. For time
60 double unders 
30 wallballs 20/14
15 cal row


Monday June 24

June 23, 2019

1 power clean 225/135 every 30 sec. x 6 min.
 
10 min. amrap
run 200 meters
15 k.b. swings 70/35
15 burpeesMonday


Saturday June 22

June 21, 2019

3rds max reps. 
2 min. max calorie row
2 min. max d.b. or k.b hang squat cleans 50/35
2 min. max box jump over 24/20
2 min rest.


Friday June 21

June 20, 2019

work up to heavy tng power snatch
 
11.1 or 14.4
10 min. amrap
30 double unders
15 power snatches 75/55


Thursday June 20

June 19, 2019

15 min. cap
bike 3 miles for time
every 4 min. row 250/200 meters


Wednesday June 19

June 18, 2019

Work up to a heavy-ish deficit deadlift 
15 min. amrpap
15 deadlifts 155/105
12 hand release push-ups
Run 200 meters


Tuesday June 18

June 17, 2019

7 sets of 
1 pause squat + 1 front squat
 
1-10 thrusters 115/75
all reps must be unbroken if you break during a set must repeat that set over


Monday June 17

June 16, 2019

Work on split jerk
 
For time
row 1000 meters
30 burpees 
50 strict pull-ups


Saturday June 15

June 14, 2019

10 rds for time in teams of two with work broken up evenly
10 power cleans 135/95
20 toes-2-bar
30 wallballs


Friday June 14

June 13, 2019

quickly work up on overhead squat off the ground
 
Open wod 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbsa)
10 Muscle-ups 


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