Archive | June, 2015

Tuesday’s WOD

Buy In:
6×6 Front Rack Step-ups (115/75)
then,
7 Box Jumps (30/24) EMOM for 7 min

WOD:
5 Deadlifts (225/155)
10 Hollow Rocks
3 min AMRAP

2 min rest

10 Deadlifts (185/125)
15 Weighted V-ups
3 min AMRAP

2 min rest

15 Deadlifts (135/95)
20 Mason Twists
3 min AMRAP

Cash Out:
50 Sit-ups for time

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Monday’s WOD

Buy In:
1 Snatch EMOM 10 Rounds (warm-up for WOD)

WOD:
6 min to find 1RM Snatch
then,
8 min AMRAP of:
30 DU’s
15 C2B
30 DU’s
15 T2B
then,
6 min to find 1RM Snatch

Cash Out:
Pick your pain mobility

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Friday’s WOD

Buy In:
24ft Hand Stand Side Step Facing Wall
Right and Left for 2 Rnds

WOD: GMS
21 – 15 – 9
Box Jumps (24/20)
KB Swings (53/35)
15 – 12 – 9
WallBalls (20/14)
T2B
9-6-3
Ground to Over Head (185/125)
Muscle Ups (Scale C2B)
17min CAP

Cash Out:
Recover Row 1000m

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Thursday’s WOD

Buy In:
5 x 1min L-sit Hold on Boxes

WOD: GMS
5 Rounds of:
3 Power Cleans @ 70%
10 Pistols
10 Push-ups

Cash Out:
3 x 10 Bent Over Row
3 x 10 Farmer Lunges

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Wednesday’s WOD

Buy In:
3 x 3 Strict Pull-ups/Dips

WOD: GME
Bulger
10 Rounds of:
Run 150m
7 C2B Pull-ups
7 Front Squats (135/95)
7 HSPU

Cash Out:
Pick Your Pain Mobility

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