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Wednesday WOD

Strength: Power Clean (not Squat Clean)IMG_4522

3-3-3-3-3-3  Increasing # Each Round

WOD: For Time

1000m Row (or 800m Run)

60 Double Unders

15 Muscle-ups

60 Double Unders

15 Muscle-ups

60 Double Unders

1000m Row (or 800m Run)

Thursday WOD

800 m Run Walk Stretch as a Class

Strength:  Close Grip Bench Press

8 Sets of 8 Reps  Increasing # Each Set

Metcon: For Time 21-15-9

Toes To Bar

Power Clean  135#/9#

Wall Ball Shot  20#/14#

-Record T2B/K2C, PCLN # & Time-

Post WOD Bonus: (After 5 Minutes of rest) then 10 Minute Time Cap

3 rounds for Total Reps: Once started all reps in each round must be UNBROKEN

Max Effort Bench Press  115#/65# (elite 135#/95#)

Abmat Sit-up (Record BP# & total reps for both movements)

TUESDAY WOD 6.23.15

Strength: 14 Minute Time Cap

6- Minute to find 1 Rep Max Shoulder 2 OverHead

1 minute Transition

4- Minute Max Calorie Row

1- Minute Transition

2- Minute MAX UNBROKEN pull Ups

-8 Minute Set-up  & Rest-

WOD: Complete All REPS For Time 50-40-30-20-10

Med-ball Butterfly Sit-ups  20#/14# (or 25#/15# plate)

Push-ups

Power Cleans  135#/95#…Reps of 15-14-13-12-11

-Post Times & PCLN Weight Used-

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

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