Monthly Archives: June 2012

WOD 6-30-12

WOD 1 Round for time: 1 Round of “Cindy” 1 Squat Clean 1 Round of “Cindy” 2 Squat Clean 1 Round of “Cindy” 3 Squat Clean 1 Round of “Cindy”…………………………..to 10 Squat Cleans  

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WOD 6-30-12

WOD 1 Round for time: 1 Round of “Cindy” 1 Squat Clean (135/95) 1 Round of “Cindy” 2 Squat Clean 1 Round of “Cindy” 3 Squat Clean 1 Round of “Cindy”…………………………..to 10 Squat Cleans

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WOD 6-29-12

Core and Skills 10 Hollow Rocks – Back to Front 3 attempts max L-sits (parallets or rings) 10 dead hangs 10 GHD Back Extensions or Super mans 30 Second hold at the botom of the overhead squat with an empty … Continue reading

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WOD 6-28-12

Skill/Strength Deadlifts – 5 @ 50% of 1 rm,  5 @ 60%,  3 @ 75% WOD “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings 12 Pull-ups  

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WOD 6-28-12

Skill/Strength Deadlifts – 5 @ 50% of 1 rm,  5 @ 60%,  3 @ 75% AMRAP Deadlifts @ 75% of 1 rm x 3 attempts adding 5 to 10 lbs each round WOD “Helen” 3 Rounds for time: 400m Run … Continue reading

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WOD 6-27-12

PARTNER WOD Team Co-Ed WOD 30 Medball Cleans – Partner holds medball overhead (20/15) 200m Run 30 Squats -Partner holds the bottom of the squat 400m Run 30 Abmat Sit-ups – Partner holds a V-up 600m Run 30 Wallballs – … Continue reading

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WOD 6-26-12

Strength Strict Press 5 – 3 – 1 – 1 – 1 – 1 – 1 WOD 3 rounds for total reps with 60 seconds rest between rounds where 1 rounds is 1 minute of each of the following: Kettlebell … Continue reading

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WOD 6-26-12

Strength Strict Press – 5 @ 60%, 5 @ 70%,  AMRAP at 75% – 3 attempts with 2 minutes rest between attempts.  Add 5 lbs each se if possible.  You should be getting a minimum of 5 reps – if … Continue reading

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WOD 6-25-12

Strength Warm up of Back Squat – 5 @ 50%, 5 @ 60%, 3 @ 70% Then: AMRAP means you go to FAILURE – You can rest at the top and catch your breath. AMRAP Back Squats at 75% of … Continue reading

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WOD 6-23-12

WOD 5 Rounds where one round is 7 times through the following barbell complex. 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Your goal is to NOT take your hands off the bar … Continue reading

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