WOD 6.29.13

A. H2T

B. “BARBARA”
5 rounds
20 pull-up
30 push-up
40 sit-up
50 squat
3 minute rest

C. WARMDOWN
banded hips and shoulders

By |June 29, 2013|WOD|0 Comments

WOD 6.28.13

A. H2T

B. STRENGTH
5×5 back squat
-work to a heavy set of 5
-sets are performed every 2 minutes

C. AQAP
10 thruster 135/95
20 burpee over barbell
30 toes to bar
20 burpee over barbell
10 thruster 135/95

D. WARMDOWN
rollout: quads
banded hips

By |June 28, 2013|WOD|0 Comments

WOD 6.27.13

A. H2T

B. SKILLING IT!
10 minute focus: jump rope
-work your progression: singles, doubles, triples
-3 rounds
1 minute work
30 second rest

C. EMOM 20
5 deadlift
5 hang power clean
5 jerk
-increase weight every 5 minutes

D. WARMDOWN
rollout: achilles + calves

By |June 27, 2013|WOD|0 Comments

WOD 6.26.13

A. H2T

B. STRENGTH
3 rounds
ME strict pull-up
2 minute rest

C. AMRAP 8
8 ballslam 50/30
8 stepping lunge (ball in front rack)

D. WARMDOWN
rollout: t-spine

By |June 26, 2013|WOD|0 Comments

WOD 6.25.13

A. H2T

B. SKILLING IT!
10 minute focus: armstand
-work your progression: hold, walk, push-up

C. TRIPLE TABATA
squat
sit-up
push-up
-movements alternate in that order across all 24 rounds
-score is the lowest # you were to perform for each movement

D. WARMDOWN
rollout: quads

By |June 25, 2013|WOD|0 Comments