WOD 6/13/14

Kettlebell Press : 1 Rep Max   This is a single arm RKC/SFG style press with no leg bend at all.  Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…

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WOD 6/12/14

Every Minute on the Minute for 10 Minutes: Power Snatch 3 reps Choose largest load possible while maintaining proper foot placement and solid lockouts. Then: Complete as many rounds as possible in 20 mins of: 5 Sumo Deadlifts, 275/185 lbs 15 Split Jumps 1 Gasser Buyout Straight Leg GHD 3×20 use bands or weight Handstand…

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WOD 6/11/14

Front Squat : 3 Rep Max

 

Romanian Deadlift 5-5-5-5-5

Then:

For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up

Buyout

Straight Leg GHD 4×20

Handstands

WOD 6/10/14

Every Minute on the Minute for 10 minutes:

3 power cleans
pick heaviest load possible while maintaining proper foot placement.

Then:

3 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
50 Double Unders

Buy6ut

Handstand Holds

WOD 6/9/14

Bench Press : 3 Rep Max   Weighted Pull-up: 3 Rep Max Work to heaviest set of  three in both exercises.  If you don’t yet have a dead hang pullup use as light of band possible with a spotter to assure chin over the bar. Then: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15…

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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