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21 Jun 2015

062215

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Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Edward Korona Jr Usbf liked this post
20 Jun 2015

062115

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“Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

19 Jun 2015

062015

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Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

18 Jun 2015

061915

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Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

17 Jun 2015

061815

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Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

16 Jun 2015

061715

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Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

15 Jun 2015

061615

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Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Edward Korona Jr Usbf liked this post
14 Jun 2015

061515

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Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Edward Korona Jr Usbf liked this post
13 Jun 2015

061415

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“Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

12 Jun 2015

061315

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Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m


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