Wednesday 6.22.16 WOD
Monster Mash! WOD #1 9-6-3 Bar Muscle Ups DB Clusters (55,35,45,25) –At 12min Begin WOD #2– WOD #2 “Diane” 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups –At 27min begin WOD #3– WOD #3 27-18-9 Row for Cals KB Swings (70,55,55,35) $ Out 8 x 100m Tabata Sprints **Sprint 100m, job 100m for 8 rounds
Tuesday 6.21.16 WOD
Dynamic Effort Lower Strength Snatch (3×3, build across to a moderate weight) Strength Back Squat (5×5, build across to a moderate weight) WOD “Isabel” For Time: 30 Snatches, 135# / 95# $ Out 4×20/15 Cals on Assault bike **1min rest between sets
Monday 6.20.16 WOD
Max Effort Upper WOD “Elizabeth On The Run” 21 Power Clean, 21 Ring Dips, 400m Run 15 Power Cleans, 15 Ring Dips, 400m Run 9 Power Cleans, 9 Ring Dips, 400m Run ***135,95,115,75 $ Out 8min AMRAP 15 Sit Ups 20 Hip Bridges 25 Good Mornings w/ plate
Sunday 6.19.16 WOD
Monster Mash! WOD #1 “2016 Granite Games WOD #2” 17min AMRAP 50 Calorie Row 50 Wall Balls (20,14,20,14,14,10) 50 STOH (115,85,105,75,95,65) 50 Box Jumps (24,20,24,20,24,20) **Rx+,Rx,Masters –5min to WOD #2– WOD #2 “G.I. Jane” For Time: 100 Burpee Pull-Ups **20min time cap $ Out 50 Barbell Ab Fall Outs
Saturday 6.18.16 WOD
WOD NOTES WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls (20,14) 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time $ Out Have a great weekend!
Friday 6.17.16 WOD
WOD NOTES Max Effort Upper WOD “Twinkle Toes” 1000m Run –Then– 3 Rounds 5 Heavy Power Clean and Jerks (Rx=80%+) 10 C2B 15 Burpees –Then– 1000m Run **Score time and weight in comments $ Out 40 Piking/Strict Toes to Bar
Thursday 6.16.16 WOD
WOD NOTES Dynamic Effort Lower Strength Front Rack Lunge (22-16-10-6-2 Unbroken @ 50% front squat (L+R=2)) **Coach led reps WOD “Heather” 3 Rounds For Time: 550 meter Row 12 Deadlifts (225/155 lbs) 21 Ring Dips $ Out 4min Tabata PVC Paddling with feet anchored
Wednesday 6.15.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 1” **Last complete 5.15.16 0:00 – 4:00 20 Box Jumps 15 T2B 10 Clean and Jerks4:00 – 8:00 20 Box Jumps 15 T2B 10 Clean and Jerks8:00 – 12:00 20 Box Jumps 15 T2B 10 Clean and Jerks12:00 – 16:00 20 Box Jumps 15 T2B 10 Clean […]
Tuesday 6.14.16 WOD
WOD NOTES Dynamic Effort Upper Strength #1 Power Clean (12×1 @ 75% Every 35sec.) **Coach led reps Strength #2 Power Snatch (12×1 @ 75% Every 35sec.) **Coach led reps WOD “Billary” For Time: 21-15-9-6-3 Unbroken Thrusters (105,70,85,60) $ Out 4 Rounds 20sec. On, 20 Off Static Crunch Holds
Monday 6.13.16 WOD
WOD NOTES Max Effort Lower WOD “Linchpin Test 5” For Time: 20 Back Squats (225/155 lbs) 2 mile Run 20 Back Squats (225/155 lbs) **From rack $ Out In 3min accumulate as much time as possible in a 3 point plank hold **one foot OR one arm must be off the ground
