WODs

Wednesday June 26th, 2013

Lift: 10min of Clean Warmup 10min EMOTM 2 Clean Pulls at what SHOULD BE 110% of 1RM http://youtu.be/6SvyPlv-X08   WOD: For Time Buy in- 1 set Max Unbroken HSPU Then… 5 Rounds 10 Single Leg KB RDL 53/35 ( 5 per leg ) 20 Double Unders Cash out- 1 set Max Unbroken HSPU Log tim
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Thursday June 13, 2013

WOD: 400m Run 21 KB Snatches 53/35 21 KB TGU 400m Run 15 KB Snatches 15 KB TGU 400m Run 9 KB Snatches 9 KB TGU
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Friday June 14, 2013

Lift: 1RM Deadlift WOD: Chubby Grace 30 Clean and Jerks Rx = body weight
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Wednesday June 12, 2013

Lift: 1RM Strict Press WOD: 5 RFT 10 Front Squats ( 135/95 ) 15 Push-ups 20 Double Unders
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Tuesday June 11, 2013

WOD: 3min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 1min AMRAP – Box Jumps 24/20 1min rest 1min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 3min AMRAP – Box Jumps 24
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Monday June 10, 2013

Monday June 10th, 2013 Lift: 1RM Back Squat WOD: 7 RFT 7 Push Press ( 135/95 ) 7 C2B Pull-ups 7 PVC Abmat Sit-ups
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Thursday, June 6, 2013

25min AMRAP 400m Run 3 Thrusters 115/85 6 Ring Dips 12 OHWL 45/35
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Wednesday. June 5, 2013

21-15-9 Kb Clean and Press 53/35 T2B – Cash Out 100 Double Unders
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Tuesday June 4, 2013

9-7-5 Squat Snatch 135/95 Deficit HSPU * -Men rx is (2) 45lb plates + (1) abmat- -Women rx is (2) 25lb plates + (1) abmat-
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