Monthly Archives: June 2015

1-Jul-15

A. Warm up: 3 Rds NFT 250m Row :20 Free Handstand Hold 10 Samson Stretch   B. Strength: Push Press 5x2 Build to heavy   C. WOD: 9 Min AMRAP 3 Push Jerks 155/105# 6 Box Jump Overs 3 Push Jerks 155/105# 9 Box Jump Overs 3 Push Jerks 155/105# 12 Box Jump Overs 100m…
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1-Jul-15-WK13

A. Weightlifting: Jerk Recoveries 5x1 @ 105-107% Across of 1RM Jerk   B. Strength: Weighted Strict Pull Ups 7x1 Use any grip   C. WOD #1: 9 Min AMRAP 3 Push Jerks 155/105# 6 Box Jump Overs 3 Push Jerks 155/105# 9 Box Jump Overs 3 Push Jerks 155/105# 12 Box Jump Overs 100m Farmers…
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30-Jun-15

A. Warm Up: 3 Rds NFT 10 GHD Sit Ups 12 Lunges 15 KBS   B. Strength: Deadlift 20 Min to find a 5RM   C. WOD: 3 Rds For Time 60 DU’s 24 Deadlifts @ Bodyweight 12 Alt Pistols   D. Cool Down: Run 400m Jog @ 85% (you should be able to talk…
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30-Jun-15-WK13

A. Weightlifting: Snatch High Pull + Full Snatch 5x1 @ 70-75% of 1RM Across   B. Strength: Deadlift 20 Min to find a 5RM   C. WOD: For Time 100 DU’s 24 DL @ 225/155# 20 Pistols 100 DU’s 12 DL @ 275/185# 20 Pistols 100 DU’s 8 DL @ 315/205# 20 Pistols   D.…
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29-Jun-15-WK13

A. Weightlifting: 1) Overhead Squat 4x2 @ 100-105% across of 1RM snatch   2) 3 Position Squat Clean 3x1 @ 65-70% Power, Launch, 2” inches above floor   B. Strength: Bench Press 4x3 Building to heavy triple. -Rest 5 Min Max unbroken reps @ body weight* *Manditory to have a spotter   C. WOD: For…
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29-Jun-15

A. Warm Up: 3 Rds NFT 200m Row 10 PVC Pressing OHS w/:03 pause in bottom 10 Burpee Pull Ups   B. Weightlifting: Overhead Squat 4x2 @ 100-105% across of 1RM snatch   C. WOD: For Time *Main site 3-Dec-14 1,000m row 30 Ring Dips 30 SDLHP 75/55# 30 HSPU 30 Power Snatch 75/55# 30…
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27-Jun-15

A. Warm Up: NFT 200m Run -3 Rds NFT 12 T2B 8-4-8 Strict HSPU 12 KBS   B. Strength: Strict Press 3x3 Building to heavy   C. WOD: “Michael” 3 Rds (25:00 cap) 800m Run 50 Hip Ext (good mornings, Russian KBS) 50 Sit Ups   D. Cool Down: Row 3 Min @ your own…
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27-Jun-15-WK12

A. Weightlifting: Full Clean and Jerk 20 Min to find heavy single for the day   B. WOD: “Michael” 3 Rds (25:00 cap) 800m Run 50 Hip Ext (good mornings, Russian KBS) 50 Sit Ups  
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