Monthly Archives: June 2015

WOD for 7.1.15

Strength:
Bench Press
5x6 @ 80-85% 1RM

Metcon:
7 Minutes Ascending Ladder

2,4,6,8
Defecit Push-ups
Box Jump (24"/20")
Pull-ups

WOD for 6.29.15

Strength:
Snatch
5x 1 Hang High Pull + 1 Hang Squat Snatch
5x1 Snatch Balance


Metcon:
3 Rounds for time
15 Dead Lifts @ 185/135
25 Butterfly Sit-ups
50 Double Unders

WOD for 6.26.15

Strength:
Practice:
HSPU
and
Rope Climbs

Metcon:
3 Rounds of:
9 Dead Lift (115/85)
7 Squat Cleans (115/85)
5 Push Press (115/85)
200m Run

2 Rounds of:
9 Dead Lift
7 Squat Cleans
5 Push Press
200m Run

1 Round of:
9 Dead Lift
7 Squat Cleans
5 Push Press
200m Run