Archive for month: June, 2014
Thursday June 12th
Benchmark WOD
“Nancy”
5RFT
400m run
15 OHS (95/65)
Wednesday
Strength
Cleans
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 1
6:00min AMRAP
15 Ring Rows
15 Box Jumps
Rest 2:00
WOD 2
6:00min AMRAP
15 KBS (62/35)
15 DU’s
Tuesday June 10th
Strength
Strict Press
5-5-5-5-5
WOD
6 Sprints (20m)
20 WB
5 Burpees on plate
Monday June 9th
Strength
Back Squat
2sets of 5 @warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD
5 rounds of…
10 DL (225/135)
6 C2B
Then 35 Sit-ups to finish.
Scaled
4-5rounds
10 DL (modified weight)
10 pull-ups/ band pull ups/ or 12 jumping PU
15:00min time cap
Motivational Monday
Friday June 6th
Strength
Back Squat
5 @ warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
Partner WOD
Row 50 calories/ planks
40 WBSU/ jump rope
40 G2OH (45/25)/ handstand hold
40 split jumps/ Russian ab twist (20/14 slam ball)
40 KBS/ bar hang
200m jump rope run
Thursday June 5th
Snatch complex
(Snatch high pull, hang snatch, OHS)
5 sets
50 wall balls
40 HRPU’s
30 box jumps
20 hang cleans (135/75)
10 burpees
5 tuck jumps
1 rope climb
