WOD 6/24/16

June 23, 2016 by  

Friday Fitness “Fun”

WOD 6/23/16

June 22, 2016 by  

  • 5 Rounds:
  • 40x DU
  • 20x Russian Twists
  • 20x Medball Sit ups
  • 400m Run/500m Row

WOD 6/22/16

June 21, 2016 by  

  • “The Grind”
  • In teams of 2, 1 working at a time:
  • AMRAP 30 mins:
  • 1600m
  • 100x Pull ups
  • 100x Front Squats
  • 100x Hollow Rocks
  • 100x Box Jumps

WOD 6/21/16

June 20, 2016 by  

  • OHS 5,4,3,2,1
  • Then:  4 Rounds-
  • 250m Row
  • 25x Sit ups
  • Metcon Only Option:
  • Cash in:  500m Row
  • 18-15-12-9-6-3 OHS
  • 20x Iso Ab to Plank after Evens
  • 50x Sit ups after Odds
  • Cash out:  500m Row

WOD 6/20/16

June 19, 2016 by  

  • Part 1:  OTM 10 minutes:
  • 2x Power Clean + 1x Jerk
  • Part 2:  AMRAP 15 mins:
  • Driveway Farmers Carry
  • 15x Push Ups
  • Driveway Run

WOD 6/19/16

June 18, 2016 by  

  • 10,9,8…1 Deadlift
  • After Evens:  10x Burpee
  • After Odds:  25 Sit ups

WOD 6/18/16

June 17, 2016 by  

  • 18-15-12 Power Snatch
  • 300m Run after each set
  • Then:
  • 18-15-12
  • TTB
  • OHS

WOD 6/16/16

June 16, 2016 by  

Friday Fitness Fun

WOD 6/16/16

June 15, 2016 by  

  • 4 Rounds:
  • 8x MU
  • 60x DU
  • 400m Run

WOD 6/15/16

June 14, 2016 by  

“The Grind” Just Show up…

WOD 6/14/16

June 13, 2016 by  

  • Press 1,1,1,1,1
  • Push Press 3,3,3,3,3
  • Push Jerk 5,5,5,5,5

WOD 6/13/16

June 12, 2016 by  

  • 21-15-9
  • Squat Clean
  • CTB Pull ups
  • 200m After each set

WOD 6/12/16

June 11, 2016 by  

  • 30, 25, 20, 15, 10, 5 KBS
  • After Evens:  10x Dips
  • After Odds:  Low Sled Push

WOD 6/11/16

June 10, 2016 by  

  • 6 Rounds:
  • 7x OHS
  • 400m

WOD 6/10/16

June 9, 2016 by  

Friday Fitness Fun

WOD 6/9/16

June 8, 2016 by  

  • 30x Box Jump/15x Power Clean
  • 24x Box Jump/12x Power Clean
  • 18x Box Jump/9x Power Clean
  • 12x Box Jump/6x Power Clean

WOD 6/8/16

June 7, 2016 by  

  • “The Grind”
  • 1/2 5K
  • 75x Thruster (45/30)
  • 50x Pullups
  • 75x Wallballs
  • 1/2 5K

WOD 6/7/16

June 6, 2016 by  

  • Cash in:  20x Hollow Rocks
  • 500m/ 50 Sit ups
  • 400m/ 40 Sit ups
  • 300m/ 30 Sit ups
  • 200m/ 20 Sit ups
  • 100m/ 10 Sit ups
  • Cash Out:  20x Hollow Rocks

WOD 6/6/16

June 5, 2016 by  

  • Back Squat 5,4,3,2,1 (60-90+%)
  • Then:  AMRAP 10 min:
  • 50x DU
  • 20x KTE
  • 10x Burpee
  • METCON ONLY OPTION:
  • AMRAP 20 mins:
  • 50x DU
  • 35x Air Squats
  • 20x KTE
  • 5x Burpee

WOD 6/4/16

June 3, 2016 by  

  • 4 Rounds:
  • 500m Run/600m Row
  • 20x TTB

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