WOD for 6/30

Strength/Skill:
– 5×5 Push Jerk 70% 1RM (sets 3-5 done at full load)

WOD:
Teams of 2: 6 Rounds For Time
– Run 400m
– 21 KB Swings (53/35)
– 12 Pullups
– 10 Clean & Jerk (135/95)
** One teammate working at a time, but both must run the 400m together.

WOD for 6/27

**Reminder that tomorrow is our Internal Comp from 9-1pm. There will NOT be a free class, or open gym. If you have time come on by to support your fellow Warriors.

Mobilty/Strecthing

WOD:
A. AMRAP 5 Mins:
– 3 Deadlift (275/205)
– 7 Push Press (115/85)

B. AMRAP 5 Mins:
– 3 Power Clean (185/135)
– 7 Handstand Pushup

C. For Time:
– 100 Pullups
– 100 Wallballs (20/14)

WOD 6/26

Strength/Skill:
– 5×5 Front Squats (70% 1RM)

WOD:
A. AMRAP 10 Mins: Increasing Ladder: 1/1, 2/2, 3/3, etc.
– Burpee Box Jumps
– Power Cleans (135/100)

B. AMRAP 10 Mins: Increasing Ladder: 1/1, 2/2, 3/3, etc.
– Bar Facing Burpees
– Squat Cleans (135/100)

WOD for 6/25

Strength/Skill:
– Snatch Balance 7×1
*3 attempts to find AHAP then begin sets

“The Ghost” – 6 rounds of:
– 1 minute of rowing (cal)
– 1 minute of burpees
– 1 minute of double-unders
– 1 minute rest
*Score is Total reps throughout

WOD for 6/24

Warm Up: Rowing Technique

WOD:
In Teams of 3 complete the following:
– EMOM 8 – Teammate 1 – 30 seconds row, 30 seconds active rest
– AMRAP 8 – Teammates 2 & 3 – Alternating sets of 20 Push Ups + 200m Jog. 1 person working, 1 person resting.

*After 8 minutes rotate teammate on the rower
*6 Rounds, so you will be on the rower twice
*2 Scores – Total Meters per team (row & run) & Total Reps (Push Ups)

WOD for 6/23

Strength/Skill:
– 4x50m tire flip
– Teams of 2 – one team member rests while is other doing 50m.

WOD:
4 x 5 Min AMRAP:
– 5 Thrusters
– 7 Hang Power Cleans
– 10 Sumo Deadlift High Pull
**2 Minute Rest Between Rounds
**Weights are as follows decreasing each round (115/85) (105/75) (95/65) (75/55)

WOD for 6/19

Strength/Skill:
EMOM 10
– 1Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead +1 Thruster (135/95)
– ME burpees for remaining minute

WOD:
3 Rounds for time:
– 400m Run
– 12 Kettlebell Swings (72/53)
– 10 Pistols
– 2 Rope Climbs

WOD for 6/18

Strength/Skill:
– 3×3 Snatch Balance
– 3×3 Snatch Drop
– 3×3 Hang Squat Snatch

WOD:
A. 10 Rounds – 1 Minute to complete
– 8 Wall Balls (20/14)
– 100m Run
– ME Snatch (135/95)
**1 Minute Rest after each round
**Score is total snatch

B. Tabata
– L-Sit hold on pull up bar