Month: June 2015

WOD – 7/1/2015

SHOULDER PREHAB/REHAB 3 Rounds NOT for Time: Face Pulls with a Band x 15-20 Wall Slides x 10 Scap Push-Ups x 10 WOD AMRAP 10 Minutes: 5 Hang Cleans (squat) 155/105 7 Burpees Over the Bar Rest 5 Minutes AMRAP 10 Minutes: 10 Pull-ups 20 Air Squats 30 Double-Unders Post scores to comments.  Each AMRAP …
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WOD – 6/30/2015

SKILL 10 Minutes of Handstand work.  Freestanding or up against a wall.  If you are able to do it against a wall, try to go freestanding! WOD 6 x 400m, rest 2 minutes between. *Score is your total time including rest. Compare to 6/18/2015.  Post scores to comments.

WOD – 6/29/2015

STRENGTH/SKILL DAY Part 1:  Front Squats – Base percentages on 90% of your 1RM.  If you don’t have one, find one today. – Work Sets:  3 @70%, 3@80%, As Many Reps as Possible @90% Part 2:  Accessory Super Set 1) Stiff Leg Deadlifts:  4 x 8-12, rest 60s 2) Ring Dip or Push-Up x 4 …
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WOD – 6/27/2015

SKILL/STRENGTH Rope Climbs – If you have never done one, time to learn.  If you have rope climbs.  You have two attempts at max rope climbs in 2 minutes. WOD As a two person team: 100 Thrusters 155/105 One person working at a time.  Complete 50 if you are by yourself. Post scores to comments.

WOD – 6/26/2015

SKILL/STRENTH Strict Toes to Bar – 3 x max WOD 4 Rounds for Time: 15 Hang Power Cleans 115/75 30 Double-Unders 15 Burpees Compare to 5/19/2015.  Post scores to comments.


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