WOD 6.20.18

Metabolic Conditioning

"Nancy" 
5 rounds for time of: 
400m run
15 overhead squats 95/65#

Core

4 giant sets of:
10 reverse hypers
15 superman rocks
20 seconds per side plank hold (or 5 per side thread the needles)

WOD 6.19.18

Metcon:

3 Rounds of:

Wall ball 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20''

Push Press 75/55

Row Calories 

 

*1 min at each station 

*Rest 1 minute between rounds 

 

WOD 6.17.18

1k run
50 air squats
30 sit-ups
*rest 5 min*
2 rounds: 
20 hand release push-ups
20 overhead squats 95/65#
20 sumo deadlift high-pulls
*rest 5 min*
9 power cleans 135/95
100m sprint
6 power cleans
200m sprint
3 power cleans
400m sprint

WOD 6.16.18

With A team of 3

For time:

60 calories

60 burpee box jumps

60 power cleans 135/95#

60 t2b

60 push jerks

60 sit-ups (ghd or ab-mat)

60 sdhps

60 box jump overs

600m run

WOD 6.15.18

Metcon:

2 Rounds for time:

1000 M Row

25 Thrusters 95/65

15 Chest 2 Bar Pull ups

 

Strength:

10 Each leg Bulgarian Split Squats

10 DB Strict Press 

4x Supersets

WOD 6.10.18

AMRAP 10:
100m run
12/9 cal ERG
9 hand release push-ups
6 alt DB snatches
*rest 5*
21 lateral bar-over burpees
21 power cleans 135/95
15 lateral bar-over burpees
15 hang cleans
9 lateral bar-over burpees
9 thrusters
 

WOD 6.8.18

Metcon:

"Cindy"

AMRAP 20 

5 Pull ups 

10 Push Ups 

15 Air Squats

OR

"Mary"

AMRAP 20

5 HSPU

10 Pistols (ALT)

15 Pull Ups

 

Core:

3 Rounds not for time

10 Cal Ski

10 Russian KB Swings 

10 Sit ups

 

WOD 6.6.18

Metcon:

AMRAP 20 

50 Wall Balls 20/14

50 Double Under's

40 Box jumps

40 Toe 2 Bars

30 Chest 2 Bars

30 Burpees

20 Power Cleans 145/100

20 Shoulder 2 Overhead

10 Snatches 

10 Ring Muscle Ups

WOD 6.5.18

Metcon:

21-15-9

Thruster 95/65

Pull Up

 

Core:

3 Rounds not for time

10 Weighted GHD Sit Ups

20 Hip Extensions

10 Reverse Hypers

20 Russian Twists

 

WOD 6.3.18

800m Run
30 power snatches 115/80#
800m run
*rest 5 minutes* 
30-20-10
alt-arm DB snatches 50/35#
single-arm front-rack walking lunge
*rest 5 minutes*
100 BFSU

WOD 6.2.18

Metcon:

"With a Partner" 

200 Calorie ERG

150 Partner Over Burpees

100 Hang Power Cleans 115/75

50 Shoulder 2 Overheads 

For Time: