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Category

Daily Workouts

WOD for 062717

June 26, 20170
Segment 1: For Time: 800m Run 30 KB Swings (70/52) 20 Bar Facing Burpees Segment 2: EMOM 10 minutes: Minutes 1-5: 3 Snatches (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean & Jerk
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WOD for 062617

June 26, 20170
Segment 1: Power Snatch (65%/2) x 3 Segment 2: Back Squat (70%/3) x 3 Segment 3: AMRAP 15 minutes: 60 Double Unders Run 400m 15 OHS (Rx: 115/80 S1: 85/60 S2: 65/45)
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WOD for 062517

June 24, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3: 100 Cal Row 100 Box Jump Overs (24/20) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch 100 Box Jump Overs 100 Cal Row
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WOD for 062417

June 23, 20170
Segment 1: For Time: 30 Clean and Jerks (Rx: 185/135 S1: 135/95 S2: 95/65) Segment 2: AMRAP 15 minutes: 30 Double Unders (S1: Attempts S2: Singles) 20 DB Push Press (Rx: 35/25 S1: 25/15 S2: 20/10) 10 Deadlifts (Rx: 245/165 S1: 195/135 S2: 135/95 )
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WOD for 062317

June 22, 20170
Segment 1: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/1 85%/1 (90%/1) x 2 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 Segment 3: 21-15-9: DB Hang Squat Cleans (Rx: 50/35 S1: 35/25 S2: 25/15) Handstand Pushups 400m Run
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WOD for 062217

June 21, 20170
Segment 1: Max Unbroken Ring Muscle Ups (scale as appropriate) Segment 2: For Time: 100 Situps Segment 3: For Time: 800m Run Segment 4: Mobility
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WOD for 062117

June 20, 20170
Segment 1: Back Squat Build to a heavy single Segment 2: Power Clean Build to a heavy triple Segment 3: AMRAP 4 minutes: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4 minutes AMRAP 4 minutes: 400m Run, 10 Burpees Over Bar Max Power Cleans Rest 4 minutes AMRAP 4 minutes: 400m...
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WOD for 062017

June 19, 20170
Segment 1: “Isabel” For Time: 30 Snatch (135/95) Segment 2: 6 Rounds: 13 Thrusters (Rx: 95/65 S1: 75/55 S2: 55/35) 14 Pullups (S1: 7 reps S2: Ring Rows)
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WOD for 061917

June 18, 20170
Segment 1: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 Segment 2: Snatch Pull (110%/3) x 4 Segment 3: 6 Rounds: 6 Sandbag Reverse Lunges 6 Sandbag Shoulders 20 Lateral Jumps Over Bag 200m Run
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WOD for 061817

June 17, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Bar Muscle Ups
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