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WOD for 061419

June 13, 20190
Friday 061419 Skill: Handstands Strength: Deadlifts 3-70% 3-80% AMRAP -90% -Limit of 8 reps on AMRAP Set -Base percentages off of 90% 1RM (Training Max) Skill/Pump Sesh Within 15 Minutes complete… 4 Rounds at a casual pace.. 1:00 of Handstand Skill work 15 Barbell Bent Over Rows Row 350/300 Meters HS Options: Holds Pushups (kipping...
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WOD for 061319

June 12, 20190
Skill: Rope Climbs Strength: Dips/Pullups SSPT Week 9 Last week before Testing Conditioning: (20)-min Alternating EMOM Station 1: 10 Wallballs (+) 5 Box Jumps Station 2: 3 Rope Climbs Station 3: 200m Run Station 4: 1-min Rest L1: 30/20, 5 Rope Climbs, 30/24 L2: 20/14, 3 Rope Climbs, 24″/20″ L3: 100m, 14/10, 3-5 Low Rope...
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WOD for 061219

June 11, 20190
Skill: Position Drills…High Hang Clean/Hang Clean/Power Clean Strength: Power Clean (12)-min EMOM 0:00-4:00- 3 High Hang Power Cleans at 60% (Position 1) 4:00-8:00- 2 Hang Power Cleans 65-70% (Above the knee) 8:00-12:00 1 Power Clean  @ 75-80% Conditioning: Against (12)-mins… For Time: 12-10-8-6-4-2 Hang Power Cleans Bar Over Burpees *Not including 0:00…Every 2-mins… 6 DB...
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WOD for 061119

June 10, 20190
Mobilize for Squats Strength: Back Squats Week 2: 1 set of 20 Back Squats *Add 5-10lbs from last week. Conditioning: (12) 1-min rounds with a partner (Alternating Rounds)(6 each) 100m Run 5 DB Thrusters (Double DB) Remaining Time: T2B L1: 70/50, T2B L2: 50/35, T2B L3: 35/25, K2E L4: 20/15 , Ab-mat Sit-ups
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WOD for 061019

June 9, 20190
Strength: Strict Press:  5-5-5-5-5 *Keep the weight the same In between sets (4): 1-min Plank (Weighted or unweighted) (Rest 1-2-mins Between Strict Press and Planks) Conditioning: Every 3-mins… for (15) mins (5-Rounds) 250/200m  Row/Bike 50 Double Unders Upper Body Push (6-10 reps) *Pushing Options: (Choose reps that challenge you to finish in 2 sets or...
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WOD for 060819

June 7, 20190
Teams of 3! Against 15 mins… For Time: Split Reps However 36 Cal Row 36 Box Jump Over 36 Bench Press 24 Cal Row 24 Box Jump Over 24 Bench Press 12 Cal Row 12 Box Jump Over 12 Bench Press L1: 185/125, 30/24 L2: 135/95 24/20 L3: 95/65, 20/16 L4: 65/45, Plate Jumps Rest...
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WOD for 060719

June 6, 20190
Skill: Split Jerk Footwork Strength: Split Jerk *from rack* EMOM x 10 2 split jerks *increase wt every other minute Metcon (AMRAP – Rounds and Reps) With a 16min. running clock…  3 Rounds: 12 Push Jerks  12 Toes-To-Bar Rest 2min. Max Rounds in remaining time… 20 Alt. DB Snatch 15 Wall Balls L1: 155/105, T2B,...
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WOD for 060619

June 5, 20190
Strength: Back Squat Build to a 20RM -Take 1 shot at it! Warm up in sets of 3 and 5 and then go for it! Start around 60% or your 1RM and see how it feels. It’s supposed to be tough!! Metcon: 15 min AMRAP 50 DUs 30 Situps 20 alt. Front Rack Lunges 10...
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WOD for 060519

June 4, 2019, 0
Skill: Strict HSPU Strength: SSPT Week 8 Metcon: Against 12 minutes… 3 Rounds For Time 400m Run6 Strict HSPU12 Box jump overL1: 600m Run, 9 SHSPU, 18 BJOV 24″/20″L2: As written, 24″.20″L3: 400m Run, 6 SHSPU to 1 ab mat, 24″.20″L4: 200m Run, 12 DB OH Press, 20″/17″
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WOD for 060419

June 3, 20190
Skill: Snatch Strength: Snatch/Snatch Balance EMOM x 5 – Paused Snatch Balance (light weight) 2 Paused Snatch Balances Pause for 2 seconds in the bottom of squat. EMOM x 5 – Pausing High Hang Snatch  2 Paused High Hang Squat Snatches Two pauses: – 2s Pause in the Pockets (Power position) – 2s Pause in...
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