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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