Monthly Archives: June 2012

Team wod 100 kb swings 24/16 80 squats 60 burpees 40 box jumps 20 push ups 10 alternating 200 m runs

Open gym Do a wod you missed, work on some skills, MOBILIZE!

Strength L1 - 5×1 power snatch + overhead squat rest 90 sec 3×1 snatch grip push press L2 - snatch 5×2 @ 70% rest 90 sec 3×1 heaving snatch balance Met-con Death by power clean min 1 – do 5 power clean @ … Continue reading →

Strength L1 - Back squat (5×3) L2 - Establish a new 3 RM Met-con 600m run 20 kb swings @24/16 (L1-16/12) 5 burpee box jumps 400m run 20 kb swings 5 burpee box jumps 200m run 20 kb swings 5 burpee box jumps … Continue reading →

Strength L1 - hang clean + push jerk (5×1) L2 - clean + jerk (5×1) @ 85% Met-con 21-15-9 Deadlift @ 100/60 (L1- 60/40) Burpee Cash out 2min keg

Team wod For time 10 alternating 200m runs 50 alternating burpees 6 alternating 200m medball  runs

Strength L1 – Back squat (5×5) L2 – Back squat (1×20) This Should Be A Maximal Unbroken Set. If You Completed All 20 Reps Last Week, Add Approximately 5% This Week. If You Were Close To Completing All 20 Reps … Continue reading →

Open gym Catch up on a wod you missed, do some skill work, MOBILIZE!

Strength L1 - Deadlift (3×5) rest  90 secs Note : these should be fast, don’t go so heavy that the speed or form suffers L2 – Clean pull (5×2) – rest 60 secs, heaviest possible Met-con 5 rft 10 burpee box jumps … Continue reading →