WOD 6/6/14

Back Squat (High Bar) 8×4 at 70% 1RM
Band Deadlift 6×3 at 50% 1RM
3 rounds for time of: 40 Double Unders 5 Handstand Push-ups 7 Push Press, 135/95 lbs 9 Toes-to-bars

WOD 6/5/14

Every 1 mins for 10 mins: 3 Position Snatch 90% 1RM For time: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s Buyout Handstands Hollow and Arch Body…

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WOD 6/4/14

Push Press 3-3-3-3-3-3-3-3

Complete as many rounds as possible in 10 mins of:
 1/2 Gasser
10 Ring Dips
10 Box Jumps 30/24 in
Buyout
Handstand work
Hollow and Arch body work

WOD 6/3/14

Every 1 minute for 10 minutes: Squat Clean & Jerk 1 Squat Clean & Jerk, 90% 1RM 3 rounds for time of: 7 Jerks, 115/75 lbs 7 Toes-to-bars 50 Double Unders Buyout Handstands Hollow and Arch Body work Check out the progressions on the picture of Erin Tieder USA.  Notice pictures 3 and 4.  In…

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WOD 6/2/14

Back Squat (High Bar) 6-6-6-6-6-6 Band Deadlift 6×3 at 50% 1RM Then: 21-15-9 reps, for time of: Back Squat, 1x bodyweight Deadlift, 1x bodyweight Burpee Buyout Handstand Holds and Walks Connectivity Drills Please Take a moment to read the perfect handstand from http://theoutlawway.com/doctrine/outlaw-connectivity-doctrine/ The Perfect Handstand The ability to hold a handstand requires equal parts…

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WOD 5/30/14

Max Effort Lower Body Back Squat (High Bar) : 3 Rep Max Complete as many rounds as possible in 10 mins of: 20 Kettlebell Snatches, 24/16 kg 20 Weighted Box Step-ups, 24/16 kg 20 Handstand Shoulder Touches* * If you can Handstand Walk, complete a 40′ Handstand Walk instead Buyout Handstand Holds 4x 1 minute.  Try…

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WOD 5/29/14

Every minute on the minute for 10 mins:

3 Snatch Pulls, 100% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
Buyout
3×10 Deficit Snatch Lift offs

WOD 5/27/14

Back Squat (High Bar) 8-8-8-8-8 Use heaviest weight possible for each set Dynamic Effort Deadlift Band Deadlift 6×3 at 50% 1RM Then: Complete as many rounds as possible in 10 mins of: 6 Pistols 6 Knees To Elbows 9 Kettlebell Swing (Russian)s, use heaviest bell you can swing higher than your belt buckle. Buyout 3×20 Romanian…

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