WOD – 071618

1. 2 sets :

  • 10 front squat w/ hold at bottom (empty bar)
  • stretch
  • 10 wall ball w/ hold at bottom
  • stretch

2. front squat : 5 x 3 @ 80-85%

7-min amrap

  • 7 wall ball
  • 7 burpees

3-min rest

3 rounds

  • 20 wall ball
  • 10 burpees to target

WOD – 071518

50 – 40 – 30 – 20 – 10

  • double unders
  • db snatch (50/35)
  • sit ups

200m run between each set

*workout starts and end with 200 m run*

WOD – 071418

warm up – 2 x (15-min)

  • p1 : run 200 m
  • p2 : 15 cal assault bike

stretch in remaining time

2 rounds w/ partner (30-min)

  • 40 cal assault bike
  • 100 kb swings (24/16)
  • 30 alternating burpee box jumps (15 each)
  • 800 m run
  • 30 alternating burpee box jump overs

assault bike calories & kb can be divided as your please

WOD – 071318

the “girls” of summer WOD #1

“Jackie”

  • 1000m row
  • 50 thrusters (45#)
  • 30 pull ups

WOD – 071218

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • :20 ring stablization/ring dips
  • stretch

2. deadlift

  • 3 @ 75%
  • 3 @ 80%
  • 2 @ 85%
  • 3 x 1 @ 95+%

4 rounds (12-min)

  • 9 burpees over the bar
  • 6 deadlift (275/185)
  • 3 muscle ups / 9 ring dips

WOD – 071118

1. warm up (2 sets)

  • 15 cal row
  • :30 handstand hold/2nd set 3-5 hspu
  • stretch

1 x 5 :

  • muscle clean
  • front squat
  • hang power clean
  • power clean

2. power clean – 2-3 set to build to 60-70%

e2mom : 2 “touch n go” power cleans

  • set 1 – 2 : 60-70%
  • set 3 -4 : 70-80%
  • set 5 – 6 : 80-80%

3 rounds

every 6-min complete

  • 20/18 cal row
  • 10 power cleans (135/95)
  • 10 hspu
  • 200 m run

WOD – 071018

1. 2 sets :

  • 10 passthroughs + ohs
  • 5 strict pull ups
  • pigeon pose (off box)/2nd set standing straddle

2. bar muscle up – warm  up (3 sets or 2-3 reps)

  • practice kipping
  • strict chest to bar
  • jumping bar muscle ups
  • banded bar muscle ups
  • bar muscle ups

for time (25-min)

5 rounds

  • 10 kb swings (24/16)
  • 10 box jump over (24/20)
  • 10 burpees to target

3 rounds

  • 10 burpee box jump overs
  • 5 bar muscle ups/burpee pull ups

WOD – 070918

1. 2 sets :

  • 200 m run
  • 10 single arm db thrusters
  • hip mobility

2. front squat : 5 x 5 @ 75-80%

for time (12-min)

60 thrusters (95/65)

*if bar is dropped run 200 m*

 

WOD – 070818

5 rounds

every 6-min

  • 1-min amrap wall ball
  • 1-min amrap burpees
  • 1-min handstand hold
  • 200 m run

WOD – 070718

1. 2 sets :

  • partner 1 : 400 m run
  • partner 2 : 5 clean & jerks (empty bar/2nd set light weight)

stretch

2. clean & jerk

  • 4 sets : 1 clean & jerk (dont exceed 80%)

for time w/partner (20-min)

  • 30 clean & jerks (155/105)
  • 800 m run
  • 30 clean & jerks

*divide reps as you please, run together*