WOD

Wed. 6/29/16

7Rounds

HSPU
Deadlifts
Singles
DU
Singles

Tues. 6/28/16

SP-H3

BI: Pat. Run. 4 Rounds: 20 R- KBS 32/24. 15 T2B. 10 Thrusters 115/88. 5Cal. Row. BO: 5 Burpee Jump over & back

Mon. 6/27/16

3 Rounds: Buy In – 5 Bar Facing Burpees 5 Dips 40/BW 10 Cleans Any Way 135/103 20 DU Tri. Run Buy Out – 5 Bar Facing Burpees

Th. 6/23/16

18AMRAP

21 Cal. Row
15 WBS @ 20/14
9 OHS @ 105/78

Wed. 6/22/16

3 Rounds

5 HSPU
10 C2B Pull Ups
20 Burpees
30 KB Goblet Squats 24/20
Tri. Run

Tues 6/21/16

Buy In – Patriot Run

4 Rounds
10 SDHP 115/88
20 HRPU
10 Back Squats ” ”
20 DU ( 3:1 Singles)
10 BR BS Lunges ” ”

Buy Out – 5 Burpees

Mon. 6/20/16

Here’s what’s on tap:

cleaning running jerking rowing

 

Th. 6/16/16

Thurs. 6/16

Sn. HiPull – 5×4

10!
Power Snatch 115/88
Box Jumps Overs  24/20
10 Cal. Row
10 Dubs – 2:1 Singles + 5 Burpees

Wed. 6/15

Wed. 6/15

Warm Up
5 Burpees
20 Mountain Climbers
20 Air Squats
20 Bicycle X-Overs

For Time –
Perimeter Run
18 Front Squats @ 95/63
18 BF Sit Ups

iQ Run
15 Front Squats ” ”
15 BF Sit Ups

Patriot Run
12 Front Squats ” ”
12 BF Sit Ups

Tri. Run
9 Front Squats ” ”
9 BF Sit Ups

Tues. 6/14

Tues. 6/14

EMOM x 14
Odd – 1x Bear Complex @ 155/118
Even – 7 Burpees

Rest 5mins

7min AMRAP
9 Deadlifts @ 135/103
6 Hang Power Clean
3 STO

Time Permitting
1000m Row

Note – Bear Complex –
Power Clean + Front Squat + Push Press/STO + Back Squat + Push Press/STO

Mon. 6/13

4 Rounds
2 Rope Climbs
4 MU – Bar or Rings
12 Pistols – 6 per Leg
16 KB [email protected]/20 – 8perArm –
10Cal. Row
15 DU

Sub 3 Rope Pulls per Rope Climb
Sub 3 Chin Ups + 3 Dips per MU

Fri. 6/10

 

5 Rounds

500m Row
9 OHS @ 95/73
12 BR BS Lunges – 6 per Leg
15 Box Jumps @ 24/20

Th. 6/9/16

15 Snatches @ 115/88

9 Pull Ups
Patriot Run
15 Thrusters @ ” ”
9 Pull Ups
Patriot Run
15 Clean & Jerks @ ” ”
9 Pull Ups
Patriot Run
15 Dips @ 40#
9 Pull Ups
Patriot Run
15 Bar Facing Burpees

Wed. 6/8/16

12min AMRAP

3  4″ Deficit HSPU
7 T2B
11 Deadlifts @ 155/118

Tuesday 6/7/16

100 DU
800m row
60 WBS @ 20/14
40 SDHP @ 95/63

50 DU
400m Row
30 WBS @ “”
20 SDHP @ “”

25 DU
200m Row
15 WBS @ “”
10 SDHP @ “”

DU Sub : 2:1 Singles + 5 Burpees

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