Monthly Archives: June 2016

1315:

WOD – FT (45:00 Time Cap) 50 DU/SU 40 Box Jump Overs MOD – You can do Box Jumps or Step ups 30 SDLHP RX – 95/75 MOD – You can use a KB instead of a bb. Also you can perform KB swings instead of SDLHP 20 K2E MOD – You can perform V-ups… Read More »

Category: WOD

1314:

1313 – 6/23/16 Thursday Strength – from the rack Behind the neck Push Press – 3 x 8 @ 40-50 % *the weight is meant to be light so can become more comfortable with a bar behind the neck Push Jerk – 3 x 5 @ 60% Oly Skill – Take 10 – 12 minutes… Read More »

Category: WOD

1313:

1312 – 6/22/16 – Wednesday Strength – from the rack B Squats – 5 x 6 @ 60-65% add 5-10 lbs to last week Front Squats – 4 x 3 @ 65% 10 min EMOM – Clean & Jerk – 6 reps Mod – Find a weight the you can go unbroken but also have… Read More »

Category: WOD

1312:

Ronimal!!! 1311 – 6/21/16 Tuesday Strength – DL – 4 x 8 @ 60-65% add 5-10 lbs from last week Gymnatics Skills – Rope Climbs – 5 x 3 Practice rope climbs if you don’t have rope climbs either working on jumping onto the rope and foot placement or modify rope climbs L- Sits/Tuck Holds… Read More »

Category: WOD

1311:

1310 – 6/20/16 Monday Strength – Superset Bench Press – 5 x 8 @ 65% Strict/Kipping Pull ups – 5 x 3/5 *If you don’t have a strict pullups. Athletes can work on kipping/butterfly pull ups. Athletes who use bands for pull ups they can work on kipping. WOD: “Barbara” 5 rounds, each for time… Read More »

Category: WOD

1309: Badger or Partner Badger

WOD – Hero WOD – Partner Badger 3 RFT: 30 Squat Cleans 95/75, while partner is performing squat cleans other partner must hold the bottom of the squat. 30 Pull ups, while partner is performing pull ups other partner is in a dead hang on the pull up bar. Run 800, must run the distance… Read More »

Category: WOD