WOD 6/20/17

EMOM 7 Minutes 2 Snatch Pulls with shrug and pause 1 Snatch Then… 15 min AMRAP 200m Run 4 Bar Muscle ups 6 Power Snatch 135/93 8 Pistols, alt Lord Commander of the 6 am, Scotty Baby on his throne  

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WOD 6/19/20

                Test 1 Rep Max Front Squat Then: 30 – 20 – 10 Alternating Single arm DB/KB Squat Clean Thruster 50/35 Toes to Rings Between each round accumulate 1 min in an L-Hang

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Endurance WOD 6/18/17

10 am- Olympic Lifting 11 am- Endurance 25 Minute Clock Run/Row 2 Miles- can row half, run half or full run, full row With Remaining Time: 7 Power Cleans 95/63 7 Ring Pullups 7 Burpees over bar    

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WOD 6/17/17

Deadlift 2-2-2   Then:   5 Rounds of:   6 Deadlifts 275/183 9 Toes to Bar 12 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 6/16/17

WWPF- Running Clock   0:00 – 6:00 6 min AMRAP Back Squats, 135/93   8:00 – 20:00 12 Min AMRAP: 50 DU / 50 DU Relay 40 Dumbbell Snatches, 50/35 (switch as needed) 20 Synchronized Wall ball Shots, 20/14   22:00 – 34:00 12 Minute Relay 25′  Single Right Arm OH Walking Lunges, 50/35 1

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WOD 6/15/17

15 Min Work up to a Heavy Thruster   Then:   15-10-5 Thrusters 135/93 Ring Muscle Ups*   *sub 30 Pushups or Dips each Round   Post Loads and Times to ZEN and Comments:  

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WOD 6/14/17

Bench Press: 3 x 1  (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top)   Then….   Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93          

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WOD 6/13/17

EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73      

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WOD 6/12/17

Front Squat 3sets x 2 reps (pause last rep 3 sec) Row 500m 30 Jump Lunges 15 T2B rest 2mins Row 500m 30 Box Jumps, 24/20″ 15 Toes to Bar rest 2mins Row 500m 30 Wall Balls 20/14lbs 15 GHD Sit Ups Record your 3 row times.

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Endurance WOD 6/11/17

10 am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 400m Run 200m Farmer’s Walk 50 Double Unders 40 Sit Ups 30 KB Swings 53/35 20 Pullups 10 HSPU CFWC now sells hand tape!

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WOD 6/10/17

Back Squat 3-3-3   Then:   “Tumilson”   8 rounds for time of: Run 200 meters 11 Dumbbell Burpee Deadlifts,   55/35lb Dumbbells or 53/35lb KBs   Post Loads and Times to Zen and Comments:  

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WOD 6/9/17

WWPF   300m Firemans Carry 30 Synch Front Squats, 115/83 50 Partner Russian Med Ball Twists, 20/14   200m Firemans Carry 20 Synch Front Squats, 155/113 50 Partner Russian Med Ball Twists   100m Firemans Carry 10 Synch Front Squats, 195/143 50 Partner Russian Med Ball Twists   *Cash Out: 1 mile med ball run

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