WOD are we doing today
6.15.19
“Keepin’ it 100”
100 KB Swings, 53/35lbs
100 Abmat Situps
100 Wall Balls
100 Sumo DL High Pulls, 53/35lbs
100 Pullups
100 Walking Lunges
100 Rowing Calories
100 Push Press, 45/35lbs
100 Step Ups,
100 Overhead Squats, 45/35
6.14.19
A.
Clean Pull
3×2 reps @ 110%
3×2 reps @ 115%
3×1 reps @ 120%
B.
For Time:
30 Deadlifts, 150%/125% BW
Run 1 Mile
*Compare to 4/29
6.13.19
A.
Bench Press
8×1 @ 95%
B.
For Time:
50 American Kettlebell Swings 70/53
10 Muscle Ups
40 American Kettlebell Swings
8 Muscle Ups
30 American Kettlebell Swings
6 Muscle Ups
20 American Kettlebell Swings
4 Muscle Ups
10 American Kettlebell Swings
2 Muscle Ups
6.12.19
A.
2 rounds:
5 minutes on/ 2 minutes off:
500m Row
50 Thrusters, 45/35lbs
20 Kipping Pullups
…
80 Double Unders
60 Wall Balls
40 KB Swings
B.
12 minutes AMRAP:
4 Wall Walks
8 Burpee Box Jumps
12/leg Pistols
*Compare to 4/9
6.12.19
A.
2 rounds:
5 minutes on/ 2 minutes off:
500m Row
50 Thrusters, 45/35lbs
Max Pullups
…
80 Double Unders
60 Single Arm Push Press
40 KB Swings
B.
12 minutes AMRAP:
4 Wall Walks
8 Burpee Box Jumps
12/leg Pistols
6.11.19
A.
Back Squat
8×1 @ 95%
B.
7 Minutes AMRAP:
7 Overhead Squats, 155/95lbs
50 Unbroken Double Unders
*Compare to 4/2*
6.10.19
A.
Unbroken Power Snatch
2×2 reps @ 90%
2×1 reps @ 93%
2×1 reps @ 95%
2×1 reps @ 98%
B.
21-18-15-12-9-6-3, for time:
Deadlifts, 185/135lbs
Bike Calories
6.9.19
4 Rounds for time of:
50 Double-unders
5/2 Strict Muscle Ups
…rest 5 minutes…
27-21-15-9 reps of:
Wall Ball Shot 20/14
Power Clean 75/55lbs
…rest 5 minutes…
3 Rounds for time of:
20 Calorie Row
10 Strict HSPUs
5 Clean & Jerk, 185/115lbs
6.8.19
“Championship Tag Team Gone Bad”
4 rounds:
2 minutes Max: Box Jumps, 24/20
2 minutes Max: Row Calories
2 minutes Max: Push Press, 135/95
2 minutes Max: Wall Balls, 20/14
2 minutes Max: Burpees
…1 minutes rest…