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06 Jul 2015

070615

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Warm-up: Run 1600m

Strength/Skill:
A. Dips – 3×3
B. Chins – 3×3

Conditioning: 5 rounds for time
Row 250m
25 Thrusters, 75/55

01 Jul 2015

070215

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Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Deb Vasquez liked this post
30 Jun 2015

070115

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TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

29 Jun 2015

063015

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Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
or
50 CTB pull-ups
or
75 Pull-ups

28 Jun 2015

062915

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Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

27 Jun 2015

062815

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“Holleyman”
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Tom Taylor Jr liked this post
26 Jun 2015

062715

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Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time

M-155
W-105

Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.

25 Jun 2015

062615

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Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

Jump Rope WOD liked this post
24 Jun 2015

062515

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Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

23 Jun 2015

062415

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Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Jump Rope WOD liked this post

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