Category: Uncategorized
WOD 6/18/19
17th June
Fitness and Performance
4 rounds
35/25 cal bike
25/20 cal row or ski
25ft HS walk
Rest 3 min after each round
*scale for HS walk:
Scale distance, hs walk attempt for 2 min, 50 shoulder taps, 5 wall walks or 1 min HS hold
WOD 6/17/19
16th June
Fitness and Performance
Strength
Tall Jerk: 10 with empty bar
4×2 @65-70%
Can build if feels good
For time:
The Punisher
31 Pullups
31 Wallballs 30/20
3 C&J 185/125
15 Pullups
15 wallballs
2 C&J 205/145
9 Pullups
9 wallballs
1 C&J 225/160
WOD 6/13/19
12th June
Fitness and Performance
1. Bench press
7 @ 70%
5@ 80%
3 @ 85%
1 @ 90%
2 min max reps at 65-70%. Try to use more weight than you did last time we did this.
2. For time
100/70 cal bike
50 cal row.
25 dball burpee box jump over 24/20 100/70
WOD 6/12/19
11th June
Fitness and Performance
10min AMRAP
200m run
10 front rack step ups 75/55 24/20
5 min rest
10 min AMRAP
200m run
10 Deadlifts 135/95
WOD 6/11/19
10th June
Fitness
1. 20 min AMRAP
4 C2B/PU/ or ring row
6 seated Z press
8 KBS
Performance
1. Partner Nate
20 min AMRAP
2-ring MU
4-HSPU
8-KBS 70/53
(Scale for 2-ring mu per round
4-c2b
2-bar mu
3-banded bar mu)
can leapfrog rounds, leapfrog movements, or split reps equal. Can split workout however needed but it must be equal. Ex:1 person cant do all the muscle ups ans hspu every round.
2. 3 sets
20 weighted abmat sit ups
1 min dball hold
WOD 6/10/19
9th June
Fitness and Performance
1. Strict press
1×5 @ 60%
1×3 @ 70%
1 × 1 @ 80%
2. For time
1000m row
21 squat cleans 95/65
750m row
15 squat cleans 115/85
500m row
9 squat cleans 155/105
250m row
(Fitness do front squat from rack)
WOD 6/7/19
6th June
Still some who havent paid dues yet
Fitness and Performance
1. 3 sets
12 (each side) triceps kick backs
12 (each side) DB bent over row
12 ring push up
2. For time
2 person teams, split reps equal
150/120 cal ski buy in
Then
3 rounds
30 T2B
30 Box Jump overs 24/20
20 min time cap
WOD 6/6/19
5th June
Remember to add 5 dollar late fee when paying late dues.
Fitness and Performance
4 RFT
400m run
5 strict pull ups
3 *Macho Man Complex 105/75
1 Macho man= 3 hang power clean+2 front squat+ 1 S2OH
WOD 6/5/19
4th June
Last day to pay June dues and avoid late fee
Fitness and Performance
4 rounds for reps
1 min Wallball 30/20
1 min row for cal
1 min medball lunge 30/20
1 min DUs
1 min rest
This takes 20 min. Prefer done in 2 heats with counters.
WOD 6/4/19
3rd June
PAY JUNE DUES!
Fitness and Performance
1. 10 Rounds for time
5 power snatch 95/65
5 bar facing burpees
(Fitness can do KB Swings but still needs to load a bar for bar facing burpees)
2. Durante Core
5 rounds
10 hollow rocks
10 V-ups
10 tuck ups
10 sec hollow hold
1 min rest