Monthly Archives: June 2017

WOD for 7.1.17

Strength:


Metcon:
Slog:
100 Double Unders
15 Burpees
800m run
80 Butterfly Sit-ups
15 Burpees
400m run
60 KB Swings (53/35)
15 Burpees
800m run
40 Thrusters (95/65)
15 Burpees
400m run
20 STRICT Pull-ups
15 Burpees
800m run

WOD for 6.30.17

Strength:
Mobility




Metcon:

10min AMRAP
1, 2, 3, 4, 5...Pull-ups
5 Box Jumps

***Pull-ups increase by 1 rep every round

WOD for 6.29.17

Strength:
Dead Lifts
5x8 @ 60% 1RM



Metcon:

For Time
10 to 1
Bar Over Burpees
1 to 10
Power Sntach (95/65)

WOD for 6.28.17

Strength:
1) Pendlay Rows
5x8 - Moderate Intensity

2) Strict Pull-Ups
4x8



Metcon:
5 Rounds for time
30 Double Unders
10 Toes To Bar
10 Deficit Push-ups

WOD for 6.27.17

Strength:
Back Squats
15min E1.5MOM
3 Reps @ 80%



Metcon:

12 min AMRAP
25 Wall Balls (20/14)
20 Butterfly Sit-ups
15 Russian KB Swings (53/35)