Monthly Archive: June 2017

6/30/17 WOD

Every 1:30 for 15:00 (10)
1 Push Jerk
55-60-65-70-75-80-85-90-90-95%

“Helen”*
3 Rounds for Time:
400m Run
21 KB swings, 55/35#
12 pull-ups

Cool Down / Accessory
Walk 1 lap

*Compare to 5/19/17, 2/27/17, 8/10/16, 6/13/16, 8/3/15)

6/29/17 WOD

HAPPY BIRTHDAY, MISTY!  

EMOM 15:00
1 Power Clean
50-50-55-55-60-60-65-65-70-70-75-75-75-75-75%

 

Cool Down / Accessory
3 rounds:
1 arm Russian KBS x 10 each arm light weight
1 arm Suitcase deadlift x 10 each arm light weight
Then…
Take 1-3 sets to establish an 8-12 rep 1 arm high pull max
Then….
10:00 jog / row / bike at conversational pace

6/28/17 WOD

THE CRUCIBLE
“ANDREW”
For time:
20 alternating overhead reverse lunges, 135/95#
10 lateral burpees over the bar
20 bar muscle ups
10 lateral burpees
20 Strict HSPU
10 lateral burpees
20 Toes-to-Bar
10 lateral burpees
20 overhead squats, 135/95#
10 lateral burpees

Cool Down / Accessory
Walk 1 lap
10:00 for quality
Hollow hold 3-5 breaths
Side plank L 3-5 breaths
Side plank R 3-5 breaths
Superman hold 3-5 breaths

6/27/17 WOD

3 Rounds for Time:
Run 400m
20 wall balls
10 box jump overs

Cool Down / Accessory:
Walk 1 lap
3 rounds:
Burgener warm up
8 Barbell bent row, AHAP (across)
:20 supinated hang
Max-effort pinch grip plate hold L & R

6/26/17 WOD

Take 15:00 to slowly build to today’s heavy technical 5-rep deadlift

5:00 row for cal
Rest 3:00
5:00 Max effort rope climbs
Rest 3:00
800m run

Cool Down / Accessory:
Walk 1 lap
100m Farmer’s Walk, AHAP

2 rounds:
5 PVC pass through
:30 double DB overhead hold, moderate weight