WODs

June 27-July 2 (WODs of the Week)

Monday, June 27, 2016

Benchmark WOD “Barbara”

5 RFT:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

+Rest exactly 3:00 between rounds, score is total time including rest.
(Time cap: 45 min)
—-

Tuesday, June 28, 2016

SWOD
3RM OHS (full depth)

WOD

100-80-60-40-20 DU

10-8-6-4-2 OHS (from the floor) 135/95 or ~85-90% of 3RM

5-4-3-2-1 Ring MU (3x strict pull ups + dips per MU)

Note: 100 Du > 10 OHS > 5 MU > 80 DU, etc.
Note2: MU scale = 3x burpee pull ups or 3x dips + 3x pull-ups/ring rows

Aux WOD

3 Rounds NOT for time of:

20-30 GHDSU

20-30 Hip Extensions
—-

Wednesday, June 30, 2016

Weightlifting

EMOM 10: 1 Squat Snatch (build to a heavy single)

SWOD

5×3 Back Squats, heavy across ~85-90%

WOD

3 Rounds:

30 Burpees

30 Toes-to-bar

30 Thrusters (go light, Rx:75/55)
—-

Thursday, June 30, 2016

WOD

21-15-9 Deadlifts, 225/155

+400m run after each set

MidLine/Row Conditioning WOD

3 RFT:

30 Calorie Row

30 Ab Wheel

30 GHD Hip Extension (scale: 30 BB Good Mornings or 40 supermans)
—-

Friday, July 1, 2016

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

Barbell Conditioning WOD

With a running clock…

0:00
-8:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)
12:00
-20:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

-rest 4 min-

Then, for time, complete: 21-18-15-12-9-6-3 Unbroken OHS @95/65
–From the floor +5 burpees anytime you break during a set. Rest between sets = ok.
—-

Saturday, July 2, 2016

WOD
Regional Event #3

For time:

104 wall-ball shots (20/14 to all 10’ target)

52 pull-ups

[Time cap: 6:00]

--Event 4 begins at 7:00--

Regional Event #4

4 rounds for time:

400m Run
30 GHDSU (scale: WB sit up @30/20)
20 alternating one-legged squats

10 power cleans, 135/95