WODs

June 6-11 (WODs of the Week)

Monday, June 6, 2016



WEIGHTLIFTING (12 min)

5-6 sets, building:

Snatch pull + Hang Power Snatch + OHS 


WOD

30 Bar Facing Burpees

30 Calorie Row

15 Power Snatch, 135/95

60 Calorie Row

15 Power Snatch, 135/95

30 Calorie Row

30 Bar Facing Burpees

—-

Tuesday, June 7, 2016



SWOD

15 min to establish a 3RM Push Press (rack)



WOD

For time:

50 Calorie Row

40 Front Squats (135/95)

30 TTB

20 Push Jerks (135/95)

10 Ring MU

—-

Wednesday, June 8, 2016



SWOD (15 min)

Build to a heavy: 1 Squat Clean + 1 Push Jerk



WOD

Masters Qualifier 2016 - Event 3

AMRAP 15:

55 Double-unders

15 C2B pull-ups

5 Hang Power Cleans, 155/105


—-

Thursday, June 9, 2016



WOD

21 – 15 – 9

Calorie Row

Thrusters 95/65

Skill WOD

5 Rounds NOT for time:

1 Legless Rope Climb (scale: 5 modified climbs from floor or 10 strict chin ups)

10 Strict Ring Dips (scale: bench dips)


—-



Friday, June 10, 2016



WOD

40 Calorie Airdyne Bike (25 Cal Assault)

30 Box Jumps, 24/20

20 TTB

10 Power Clean, 185/135

20 TTB

30 Box Jumps, 24/20

40 Calorie Airdyne Bike (25 Cal Assault)

SWOD Barbell Conditioning
For time:

3 sets: 8 unbroken Power Cleans, 155/105

-Rest 3 minutes-

3 sets: 12 unbroken Power Cleans, 135/95


—-



Saturday, June 11, 2016



SWOD

Snatch: work up to a heavy set of 2 from the hang.



WOD

2 Rounds:

200m Run*

26 Hand Release Pushups

200m Run

26 KBS, 53/35

200m Run*

26 Sit-Ups

200m Run*

26 Hip Extensions/Good Mornings (75/55)

200m Run*

26 Double-Unders (3x singles)

200m Run*

26 Box Jumps, 24/20

*

May sub: 200m row or 200m bike