Tuesday WOD, June 23, 2015

Posted on 22. Jun, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
6 sets of Halting snatch deadlift + power snatch 70-75%
3×3 Snatch press 3×3
5×2 Weighted pull-ups

WOD:
3 rounds of:
1 minute max rep Pull-ups
2 minutes max rep Double-unders
Rest 1 minute

Post loads and time to comments.

_____________

LEANFIT:

As many rounds as possible in 25 minutes of:

10 Deadlifts (135 lb./75 lb.)
10 Push-ups
20 Sit-ups
400m Run

Post completed rounds to comments.

_____________

DE:

5 rounds for time of:

3 Power cleans (155 lb./85 lb.)
3 Reverse somersaults over the bar (pull up bar)
150m Farmers carry
3 Wall walks
800m Run

Post time to comments.

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Monday WOD, June 22, 2015

Posted on 21. Jun, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
6×2 Back squat @ 85%

WOD:
For time:

50 Squat clean thrusters (135 lb./95 lb.), every 2 minutes, do 7 burpees

Post loads and time to comments.

_____________________

LEANFIT:
For time:

1000m Row
50 Thrusters (45 lb./35 lb.)
30 Pull-ups
800m Run

Post time to comments.

____________________

DE:
8 rounds for time of:

10 Thrusters (bar)
5 Strict pull-ups
400m Run

Post time to comments.

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Friday WOD, June 19, 2015

Posted on 18. Jun, 2015 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×2 Hang power snatch (strong double)
5×2 Hang power clean (strong double) +1 Push jerk

WOD:
For time, reps 21-15-9 of:

Overhead squat (95 lb./65 lb.)
Toes to bar

Post loads and time to comments.

_____________

LEANFIT:
As many rounds as possible in 10 minutes of:

5 Clean & Jerks (95 lb./55 lb.)
5 Burpees
10 Kettlebell swings (35 lb./18 lb.)

then row 3,000m (after every 1,000m do 20 jumping jacks)

Post completed rounds and time/splits to comments.

_____________

DE:
As many rounds as possible in 15 minutes of:

5 Clean & Jerks (95 lb./55 lb.)
5 Burpees
10 Kettlebell swings (35 lb./18 lb.)

then row 2,000m (after every 1,000m, do 50 jumping jacks)

6x400m Run with 1 minute rest between runs

Post completed rounds and time/splits to comments.

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TANK TOP THURSDAY WOD, June 18, 2015

Posted on 17. Jun, 2015 by .

1

IT’S TANK TOP THURSDAY!!!

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets @ 80% Clean pull + clean
5×2 Back squat @ 80%

WOD:
5 rounds for time of:

2 Power cleans (205 lb./145 lb.)
2 Muscle-ups
20 Push-ups
20 Double-unders

Post loads and time to comments.

______________

LEANFIT:
As many rounds as possible in 25 minutes of:

20 Lateral box step ups with med ball overhead
20 Double-unders
20 Ring toe touches
10 Back extensions

Post completed rounds to comments.

______________

DE:
3 rounds for time of:

1 mile Run
2000m Row

Post time to comments.

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Wednesday WOD, June 17, 2015

Posted on 16. Jun, 2015 by .

0

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
For time:

50 Sit-ups
50 Russian twists
50 Burpees

5x400m Run with 1 min rest between runs

Post time and splits to comments.

_______________

Leanfit:
For time:

50 Sit-ups
50 Russian twists
50 Burpees
800m Row

5x400m Run with 1 min rest between runs

Post time and splits to comments.
_______________

DE:

8 rounds for time of:

12 Strict pull-ups
12 Bench presses (115 lb./65 lb.)
400m Run
Rest 1 minute

Post time to comments.

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