WOD 6/18/14

Max Effort Upper Bodyrich-froning-gano-los-tres-eventos-del-ultimo-dia-para-retener-la-c

Bench Press : 1 Rep Max

Pullups max unbroken set

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders

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Barbell Press 3×12

Handstand Hold

4×20 GHD Situps

WOD 6/17/14

Every 1 min for 10 mins:

3 Position Clean + Push Jerk, 75% 1RM
Then:
Cindy with Cleans
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
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Get Upside Down!

WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg

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Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings

 

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

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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

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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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