Surprise partner Wod!!!!
Gotta show up for the fun!
6/27/20
27
Jun
2020
6/26/20
26
Jun
2020
Strength: Over Head Squat
15 mins to work to a heavy triple
Cond: AMRAP 20
150 DUs
50 Weighted box step ups 50/35
50 TTB
50 Weighted step back lunges 50/35
S – 150 SU, 35/25, knee raises, 35/25
6/25/20
25
Jun
2020
Strength: Sumo Deadlifts
Work to a heavy triple
Cond: For Time (12 min cap)
100' HS Walk
15 BMU
100' HS Walk
12 BMU
100' HS Walk
9 BMU
100' HS Walk
S1 50' HS Walk, Jumping BMU
S2 25' HS Walk, Kipping C2B
S3 Bear Crawl, Jumping C2B
6/24/20
24
Jun
2020
Strength: Push Press
Work to a heavy triple
Cond: Time Gate
(15 min running clock)
0:00 – 5:00
– 30 Clean and Jerks 95/65
5:00 – 10:00
– 30 Clean and Jerks 135/65
10:00 – 15:00
– AMRAP Clean and Jerks 155/125
*Scale weight to make it into the 3rd round
**Keep weights away from where you drop your bar!!
6/23/20
23
Jun
2020
Strength: Back Squat
20 mins to a heavy triple
Cond: For Time
21-15-9
Thruster 115/75
C2B Pull ups
S1 95/65, Pull ups
S2 75/55, Jumps C2B
6/22/20
22
Jun
2020
Oly: Touch and Go Power Snatch
20 Mins to work to a heavy triple
Cond: FT (15min Time cap)
27-21-15-9
Row Cals
Burpees lateral over rower
Scale: 21-15-9-6
Please wipe down machines (not monitors)
6/20/20
20
Jun
2020
Team WOD
We will break up into two teams. Each team will decide who will do what. There will be Easy, Intermediate and Advanced level movements that your team will have to split up amongst your teammates in the most efficient way possible.
*The amount of repetitions will be decided before the workout depending on how many athletes are on each team.
The movements are as follows:
Easy
Air Squats
Push ups
Sit ups
Intermediate
Plate GTOH 45/25
Wall Balls 20/14
TTR
Hard
RMU's
HSPU's
DU's
6/19/20
19
Jun
2020
Oly: Snatch
20 mins to work to a heavy triple
Cond: 3RFT
12 Burpees
21 KB Swings
12 Pull ups
RX – 53//35
S – less weight, scaled pull ups
6/18/20
18
Jun
2020
Strength: Barbell Lunges (Walking)
4 x 10 @ medium load
Cond: For Time
1500/1200m row
30/21 cal bike
1000/800 row
20/14 cal bike
500/400m row
10/7 cal bike
6/17/20
17
Jun
2020
Strength: Deadlifts
20 mins to work to a heavy triple
Cond: For Time
20-14-8-14-20
Single Arm OH Squats
TTB
RX 50/35
S – Anything lighter, knee ups
