WOD – 062618

1. 2 sets :

  • 15 cal row
  • 10 push up w/shoulder taps
  • 50 double unders (1-min practice)
  • stretch

2. push press : build to a 1rm

4 rounds

every 4 – min complete:

  • 20/18 cal row (:90 cap)
  • 60 doubl unders
  • 10 shoulder to oh (135/95)

WOD – 062518

1. 2 sets :

  • 200 m run
  • 10 good mornings
  • 10 deadlift
  • :30 hs hold
  • stretch

2. deadlift

  • 5 @ 70%
  • 5 @ 75%
  • 2 x 4 @ 75-80%
  • 2 x 3 @ 85%

4 rounds (22-min)

  • 200 m run
  • 21 box jump overs (24/20)
  • 15 deadlift (225/155)
  • 9 hspu

WOD – 062418

22 min amrap

  • 25 cal row
  • 20 toes to post
  • 15 burpees
  • 10 kB swings

WOD – 062318

1. warm up 3 rounds – each person (15-min)

  • partner 1 : 200 m run
  • partner 2 : 5 thrusters + 5 strict pull up

stretch in remaining time

(start w/ empty bar build to working weight)

for time w/ partner (28-min)

  • 1-mile run (alternate 200 m run)
  • 40 pull ups (switch every 5 or 10 reps)
  • 60 thrusters (95/65) (switch every 5 or 10 reps)
  • 40 pull ups
  • 1-mile run

 

WOD – 062218

1. 2 sets @ moderate pace

  • 50 double unders/ 1 – min practice
  • :20 ring stablization @ top/bottom of rings
  • 5 ring dips
  • stretch

2. clean (power or squat)

  • 4 sets to build to 80-90% of max
  • 3 x 1 : clean @ 80-90% of max

for time (18-min)

  • 9 power clean (165/115)
  • 9 muscle ups
  • 100 double unders
  • 6 power clean
  • 6 muscle ups
  • 100 double unders
  • 3 power clean
  • 3 muscle ups
  • 100 double unders

WOD – 062118

1. 2 sets : (15-min to complete @ moderate pace)

  • run 200 m
  • 5 strict pull ups
  • 10 kb swing
  • 10 goblet squat
  • in remaining time stretch

for time

  • 1 round “Kelly”
  • 2 rounds “Helen”
  • 1 round “Kelly”

 

“Kelly”

  • 400 m run
  • 30 box jumps
  • 30 wall ball

 

“Helen”

  • 400 m run
  • 21 kb swings
  • 12 pull ups

WOD – 062018

1. warm up – emom (6-min)

  1. 10 passthroughs + 10 ohs
  2. 10 cal bike
  3. :30 handstand hold

1 x 3 :

  • high hang snatch + ohs
  • hang power snatch
  • power snatch
  • squat snatch or power snatch + ohs
  • stretch

2. snatch

  • 3 x 3 : high hang snatch
  • 3 x 2 : hang snatch (above & below knee)
  • 3 sets: 1 power snatch + 1 hang (below) + 1 snatch

start at 60% of max and increase every set

3 rounds

  • 15/12 cal bike (sprint!)
  • 5 squat snatch
    • 1st round : (115/75)
    • 2nd round : (135/95)
    • 3rd round : (155/105)
  • rest 1-min between rounds

upon completion : 4 x 200 m repeats w/ :20 rest between

WOD – 061918

1. warm up

  •  row 250 m
  • hip mobility
  • 10 front squat
  • stretch

2. front squat : 5 x 8 @ 65-70%

  • 2-3 sets to build to working weight

6 rounds

every 3-min

  • row 250 m
  • 10 burpees over rower

*rest remaining time, repeat every 3 -min*

WOD – 061818

1. 2 sets :

  • 200 m run
  • :30 handstand hold
  • 10 push up w/ shoulder taps
  • shoulder mobility

2. push press : 5 x 2 (increasing weight)

4 rounds : every 3-min complete

  • run 400 m
  • in remaining time amrap shoulder to oh
  • rest :90

weight increases every round

  1. (95/65)
  2. (115/75)
  3. (135/95)
  4. (155/105)

WOD – 061718

Happy Fathers Day!

 

“Dad Bod” WOD

2-min @ each station

  • sled push/pull
  • renegade row
  • assault bike
  • bicep curl
  • skull crushers