Monthly Archives: June 2016

WOD for 7.1.16

Strength:
Skill:
Double Unders



Metcon:

5 Rounds:
3min AMRAP
5 Pull-ups
5 Front Squats (95/65)

1 Minute Rest Between Rounds

WOD for 6.30.16

Strength:
Dead Lifts
5x4 @ 90% 1RM



Metcon:

20min EMOM
Odd: 200m Sprint Row
Even: 10 Dead Lifts (135/95)

WOD for 6.29.16

Strength:
5 Round Super Set
5 Chin Ups
5 Strict Press




Metcon:

3 Rounds for Time:
25 Push Press (95/65)
20 KB Swings (53/35)
15 Toes To Bar

WOD for 6.28.16

Strength:
5x20 Bar Box Steps (10/Leg)



Metcon:

10min AMRAP
10 Burpee Box Jumps (24"/20")
5 Thrusters (115/85)

WOD for 6.25.16

Strength:


Metcon:
Slog:
15 Minute AMRAP
20 Walking Lunges (2x 45/25)
15 Sit-ups
10 Push-ups

5 Minute Rest

15 Minute AMRAP
40 Double Unders
20 Weighted Box Steps (2x 45/25)
10 Push Press (95/65)

5 Minute Rest

1 mile run