Archive for: June, 2015

#254 Saturday – Hero Partner WOD 7.4.2015

 

Running Klepto

AMRAP in 30 Minutes

400M Run

27 Box jumps @ 24/20

20 Burpees

11 Squat Cleans @ 145 / 100

 

 

#253 Friday 7.3.2015

A. 2000M Row

B. 15 Minute EMOM

20 HRPU

40 Second Hollow Hold

1 Snatch + 2 OHS

#252 Thursday 7.2.2105

A. 9×3 Backsquats

B. 6 Rounds For Time:

13 Thrusters @ 105 / 70

14 C2BPU

*Bonus*

5×5 Pendlay Row

then :60 Second Plank

 

#251 Wednesday 7.1.2015

A. 1 Clean every 2 Minutes for 6 Rounds

 

*Score is total combined weight

B. Tabata

1. Clean and Jerk @ 135 / 95

2. T2B

3. Burpees

4. Double Unders

#250 Tuesday 6.30.2015

A. 5 Rounds (Not For Time)

5 Deadlifts then Max Effort HSPU

Rest as much as needed in between rounds

B. 21-15-9

Deadlifts @ 225 / 155

400M Run

*Bonus Work

3×20 Back Extension

3×20 GHDSU

3×20 Hip Extensions

#249 Monday 6.29.2015

A. 7×5 Backsquats

B. 3 RFT

15 OHS @ 115 / 75

30 Sit Ups

45 KB Swings @ 53/35

#248 Sunday Funday 6.28.2015

Partner WODs

A. 6 Rounds for Time

500M Row

400M Run

B. Chipper –¬†16 Minute AMRAP

50 Wallball @ 20 / 14

40 Burpee Box Jumps

30 Sit Ups (Partner Is In A Plank)

20 Power Cleans @ 135 / 95

10 HSPU (Partner Is In A Handstand Hold)

#247 Saturday 6.27.2015

With a Running Clock

0-10 Minutes

1 RM Clean and Jerk

10-20 Minutes

AMRAP of

30 Double Unders

15 C2BPU

30 Double Unders

15 Burpees

20-30 Minutes

1 RM Clean and Jerk

#246 Friday 6.26.2015

A. 7×1 Snatch Complex

Low Hang Snatch + Hang Snatch + High Hang Snatch

B. 10 Minute AMRAP

5 OHS @ 95 / 65

10 Push Presses @ 95 / 65

15 T2B

#245 Thursday 6.25.2015

A. Pull Up Progression Part 4

B. 12 Minute EMOM

Odd: 3 Deadlifts @ 50% (fast off the ground)

Even: 3 -5 Pull Up Progression Part 4.

C. Elizabeth

21-15-9

Cleans @ 135 / 95

Ring Dips

*Bonus

3RFT – 1:1 Rest

500M Row

25 GHDSU

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