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7/1/16

BUY IN- Rope Climbs (10 Min)- You have 10 minutes to complete 12 Rope Climbs.  If you have not perfected the climb, now is the time to practice.


WOD-

Part 1) 6 minute time cap-

21 x Thrusters (95/65lb)

42 x Double Unders

15 x Thrusters

30 x Double Unders

9 x Thrusters

18 x Double Unders

.....at 9 minutes begin... PART 2) 6 minute time cap on part 2-

15 x Box Jumps (30/24")
15 x Burpees

9 x Box Jumps
9 x Burpees

6 x Box Jumps
6 x Burpees

....WOD over at 15 minutes....


Cash Out- Free Friday

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6/30/16

BUY IN : BACK SQUATS- Every 2 MINUTES for 10 MINUTES (5 rounds) complete 3 BACK SQUATS @85-90% of 1 REP MAX (yeah it should feel very HEAVY)

 

WOD-(25-20-15-10-5)-

800 m RUN

then.....

 
Heiden Jumps (height and distance is the goal, rest when needed, DON'T GET LAZY!)

Ground to Overhead (75/55 lbs)

 
Finish with an 800 m RUN

 

CASH OUT : COUCH STRETCH - 2 MINUTES per side

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6/29/16

BUY INPULL UPS- 5 sets of 3 reps.  Increase to the heaviest 3 rep you can manage today. 



WOD- AMRAP 7 Min-


9 x Pendlay Rows (115/85lb)

15 x Wall Balls (20/14lb)

5 x AB Roll Outs

---Rest 3 Minutes--

After 3 Minutes Rest Complete

20 x Power Snatch (115/85lbs)*

20 x Alternating Split Jerks (switch lead leg each rep)*



*These can be done in any order and split up as you like


Cash out-  Roll and Smash

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6/28/16

BUY IN- Deadlifts- EMOM for 7 Minutes complete 3 x Deadlifts @ 80-85% of your 1 rep max.


WOD- 4 Rounds-

200m Sandbag Run

30 x Air Squats

6 x Strict Hand Stand Push Ups

200m Run (no Sandbag)

---Rest :60--


Cash Out-  Tabata Flutters on Stomach

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ianmb74@hotmail.com

6/27/16

BUY INThrusters-  2 x 5
                              2 x 3
                              1 x 1


WOD- 5 Rounds-

2 x Curtis P's**

4 x C2B Pull Ups

6 x Ring Dips

8 x Toes to Bar


*  Every time you break up a movement, stop and complete 5 BURPESS

**Curtis P= Hanging Squat Clean /Rt leg Lunge/Left Leg Lunge / Push Press


CASH OUT- 50 x Band Rows, slow and controlled with a light banc

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6/25/16

WOD is Performed in Teams of 2:

Partner 1 completes a 400m Run - Partner 2 Holds a Front Plank

Partner 2 Completes a 400m Run- Partner 1 Holds a Front Plank


Partner 1 Completes-

12 x Box Jumps (24"/20")

9 x Kettlebell Swings (70/55lb)

6 x Incline Push Ups (Push ups with feet on the box)

---Partner 2 completes AMRAP Atomic Sit Ups (25/10lb)---

RUN 200M Together

Switch after 200m run and continue for a total of 6 rounds



*Score is total time and total number of Atomic sit ups

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6/24/16

WOD-

3 ROUNDS-


15 x Power Cleans 115/80 lbs

15 x V-ups

 REST 2 MINUTES

3 ROUNDS-

35 x Double Unders

200 m RUN

 REST 2 MINUTES

3 ROUNDS-


10 x Power Cleans 115/80 lbs

10 x Jumping Lunges

 


CASH OUT : Free Friday

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ianmb74@hotmail.com

6/23/16

BUY IN : FRONT SQUAT

 

Every MINUTE on the MINUTE for 7 MINUTES complete 2 reps of pause FRONT SQUATS (:04)@ 80% of 1 REP MAX.

 

WOD- AMRAP 12 Min-

 

10 x Burpee Box Jumps 24/20"

8 x Thrusters 95/65lbs

6 x Chest to Bar Pull Ups


Cash Out- Roll and Stretch

 

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ianmb74@hotmail.com

6/22/16

BUY IN- Snatch Complex- EOMOM for 16 minutes complete; Snatch grip Deadlift + Hang Power Snatch + Overhead Squat + Squat Snatch.
Increase load if you feel you are ready.


WOD-For Time:

21 x Overhead Squats (95/65lbs)

80 x Double Unders

21 x Air Squats


15 x Power Snatch (115/75lbs)

65 x Double Unders

15 (ea) x Bulgarian Split Squat (bodyweight, back leg on box)


9 x Squat Snatch (135/95lb)

20 x Toes to Bar

9 x Pistols per leg



Cash Out- 50 x Floor Wipers (total, with bar from WOD)






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ianmb74@hotmail.com

6/21/16

BUY IN : SPLIT JERK- Every MINUTE on the MINUTE for 12 MINUTES complete 1 SPLIT JERK (out of the rack)...INCREASE each successful lift.

 

WOD-(Reps of 21-18-15-12-9-6-3)-

Jumping Pull Ups

Push Press (75/55 lbs)

 

CASH OUT : 1 MILE RUN (timed) (4 x 400m /or/ 2 x 800m)

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