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WOD 6.13.17

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“Hard work will always breed success.” ~ Wayne Evans

Function:
A1. Bro rep Chin Ups
4 x 3-6 reps with most range of motion as possible, rest 30-60 seconds

A2. Barbell bench press
4 x 6 @3010, rest 1 minute

Fitness:
A1. Barbell bench press
4 x 6 @3010, rest 1 minute

A2. Strict Pronated Pull-up
4 AMRAP sets, rest 1 minute

Performance:
A. Barbell bench press
Build to a 5RM with the tempo of 31X0

A2. Weighted Strict Pronated Pull-Up
4 x 1.1.1, rest 20 seconds/1 minute

12 min EMOM:
Minute 1: 10 Toes to bar (Hanging Knee raises, KNees to elbows)
Minute 2: Side Plank 20-30 seconds per side
Minute 3: 12 Ball Slams (10, 20, 30)

WOD 6.12.17

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“No matter what happens, no matter how bad it may at first seem, I promise you that everything comes with an opportunity. You may have to focus and open your mind in order to recognize the opportunity, especially when the situation seems to be bad, but is nonetheless a truth that every situation brings with it opportunity.” ~Zig Ziglar

All Levels:
A. Sumo Deadlifts
Build to a 5RM with the tempo of 31X0

7 min AMRAP:
10 Thrusters (65/45, 95/65, 95/65)
15 Wall Balls (14/10, 20/14, 20/14)
20 OHS (95/65 for fitness and performance, function is a 30 yard sled push with 90# on the sled)

WOD 6.10.17

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“Enjoy your sweat because hard work doesn’t guarantee success but without it you don’t have a chance.” ~ Alex Rodriguez 

Function:
A1. Band Assisted Push ups
4 x 10 with a 3 second hold at the bottom, rest 30-60 seconds

A2. Chin up lowers
4 x 3 with the longest descent possible, rest 30-60 seconds

Fitness:
A1. Push ups
4 x 8-10 with a 4 second hold at the bottom, rest 30-60 seconds- do these weighted if possible

A2. Strict pronated pull ups
3 AMRAP sets, rest 1 minute

Performance:
A1. Ring Push ups
4 x 6-10 with a 5 second hold at the bottom, rest 30-60 seconds- do these weighted if possible

A2. Strict pronated pull ups
3 AMRAP sets, rest 1 minute

10 minute EMOM:
Minute 1: 4-7 Deadlifts (135/95, 225/155, 275/190)
Minute 2: 10/7 calorie row or bike

 

WOD 6.9.17

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“Let us, then, be up and doing, With a heart for any fate; Still achieving, still pursuing, Learn to labor and to wait.” ~Henry Wadsworth Longfellow

Function:
A. Clean Pull + Hang Power Clean + Push Press
4 x 1 + 2 + 2, rest 2 minutes

B. Front Squat
4 x 6 @3010, rest 2 minutes

Fitness & Performance:
A. Clean
73% x 3 clean x 2 sets
83% x 2 cleans x 2 sets
88% x 1 rep x 2 sets
91% x 1 rep x 2 sets
Rest as needed between sets

B. Front Squat
4 x 2 @30X0, rest 2 minutes

For Time: (modified Regionals Event 6)
30/25 cal bike or row
20 Burpee Box Jump Overs (20/16, 24/20, 24/20)
10 Power Cleans (KBS, 115/80, 150/105)

*6 minute cap

WOD 6.8.17

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“If it scares you, it might be a good thing to try.” ~Seth Godin

Conditioning:

10 minute AMRAP:
5 Hang Power Cleans (65/45, 95/65, 135/95)
500m row or 0.6 miles on the bike
5 Wall Balls (14/10, 20/14, 20/14)

Rest 3 minutes

10 minute AMRAP:
8 Chest to Bar Pull-ups (Banded Pull-ups, COB Pull-ups)
500m row or 0.6 miles on the bike
8 Kettlebell Cleans- 4 per side (1/0.75, 1.5/1, 2/1.5)

WOD 6.7.17

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“If you wish to travel far and fast, travel light. Take off all your envies, jealousies, unforgiveness, selfishness and fears.” ~Glen Clark

Function:
A. Snatch Pull + Hang Power Snatch
5 x 2 + 1, rest 2 minutes

B. Banded Hamstring Curl
3-4 x 12 @3010, rest 1 minute

Fitness & Performance:
A. Snatch Pull + Power Snatch + Hang Power Snatch
5 x 1 + 1 + 1, rest 2 minutes

B. Glute Ham Raise
4 x 8-10 @3010, rest 1-2 minutes- do these weighted if possible

10 minute AMRAP:

400m run or row or 0.5 miles on bike
5 Deadlifts (135/95, 225/155, 275/190)
12 Bar facing burpees (fun= no push-up bar facing burpees)

WOD 6.6.17

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“Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” ~Unknown

Function & Fitness:
A1. strict press
4 x 4 @3010, rest 1 minute

A2. dumbbell row
4 x 6-8 per side @3010, rest 1 minute

A3. side bends
4 x 15 reps per side, rest 1 minute

Performance:
A1.  Push Press +Push Jerk + Split Jerk
4 x 2 @30X0, rest 2 minutes

B1. strict press
4 x 2 @3010, rest 1 minute

B2. Pendlay Row
4 x 4-6 @3010, rest 1 minute

For Time:

10 rope climbs (Funciton= 10 rope lowers)
100 Double Unders
30 HSPU (function= pike push-ups, fitness= modified height HSPU)
50 Double Unders

*10 minute time cap

WOD 6.5.17

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“Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” ~Unknown

Function:
A. back squats
3-4 x 6 @3010, rest 2 minutes

Fitness & Performance:
A. back squats
4 x 2 @30X0, rest 2 minutes

3 Rounds For Time:

15 Squat Cleans (Front squats @95/65, Fit=115/80, Perf=155/110)
15 Box Jumps (20/16, 24/20, 24/20)

*15 minute time cap

WOD 6.4.17

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“Nothing in training will hurt as bad as not qualifying for the 2016 Games. Never forget that.” ~Dani Horan 

Function:
A. Clean Pull + Hang Power Clean
4 x 3 + 2, rest 2 minutes

Fitness & Performance:
A. Clean Pull + Power Clean + Hang Power Clean
4 x 1 + 1 + 2, rest 2 minutes

All Levels:
B. Sumo-Deadlifts
4 x 4-6 @3030, rest 2 minutes

3 rounds for time:

10 calories on rower or bike
2 Muscle Ups (6 Ring rows, 6 Chest to bar pull-ups)

*8 minute time cap

WOD 6.3.17

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“You must become unshakable in the belief that you are worthy of a big life” ~Kristin Lohr

Function:
A1. pike push up on the ground
4 x 12-15 @3010, rest 30-60 seconds

A2. Ground Rows
4 x 12 @2010, rest 30-60 seconds

Fitness:
A1. Handstand Push-Up Negative
5 x 5 with a 5 second negative, rest 1 minute

A2. Single Arm Ring Row
4 x 10, rest 1 minute

Performance:
A1. Strict Handstand Push-up
4 AMRAP sets with the tempo of 30X3 per rep, rest 1 minute

A2. Single Arm Ring Row
4 x 10, rest 1 minute

7 minute EMOM:
10 Shoulder to Overhead (65/45, 115/80, 155/105)
10 Chest to bar pull-ups (Banded Pull-ups, Chin over bar pull-ups)