1 PP + 1 PJ + 1 Sp.J
---------------------------
6 rds-
6 lungsters (95/65)
8 burpees *full extension
10 pull-ups
Tuesday, June 30, 2020
Monday, June 29, 2020
WOD 6-30-20
EMOM x 18-
1- 5 HPCL (HAP)
2- 10 over box jump
3- :40 shuttle run
*jump completely over box
1- 5 HPCL (HAP)
2- 10 over box jump
3- :40 shuttle run
*jump completely over box
Sunday, June 28, 2020
WOD 6-29-20
Tempo FSq 3 x 3
5 sec negative + 3 sec pause
-------------------------------
21-15-9
HSPU
SDLHP (95/65)
5 sec negative + 3 sec pause
-------------------------------
21-15-9
HSPU
SDLHP (95/65)
Thursday, June 25, 2020
WOD 6-26-20
Tabata- Sit-ups
Then 5 rds-
10 DBall Sq
50 ft. DBall carry
15 DBall push-up
*DB should be held in bear hug position on squats
and carry
Then 5 rds-
10 DBall Sq
50 ft. DBall carry
15 DBall push-up
*DB should be held in bear hug position on squats
and carry
Wednesday, June 24, 2020
Tuesday, June 23, 2020
WOD 6-24-20
5 sets- 2 Push Press + 3 P. Jerk
------------------------------------------
7 min AMRAP-
8 box jumps
10 pull-ups
12 DB SN
------------------------------------------
7 min AMRAP-
8 box jumps
10 pull-ups
12 DB SN
Monday, June 22, 2020
WOD 6-22-20
Tempo FSq 3 x 3
*5 sec negative + 3 sec pause
----------------------------------------
100 WB (20/14)
400 m farmer carry (53/35)
*5 sec negative + 3 sec pause
----------------------------------------
100 WB (20/14)
400 m farmer carry (53/35)
Thursday, June 18, 2020
Wednesday, June 17, 2020
WOD 6-18-20
Bench Press
30-1-20-1-10-1
----------------------
A- 3 x 8-10 KB Row
B- 3 x 50 m 1 arm farmer carry
C- 3 x 8-10 Skull crusher
30-1-20-1-10-1
----------------------
A- 3 x 8-10 KB Row
B- 3 x 50 m 1 arm farmer carry
C- 3 x 8-10 Skull crusher
Tuesday, June 16, 2020
Monday, June 15, 2020
WOD 6-16-20
5 rds-
400 m run
15 pull-ups
:30 rest after rd 1
1:00 rest after rd 2
1:30 rest after rd 3
2:00 rest after rd 4
*score is total time
400 m run
15 pull-ups
:30 rest after rd 1
1:00 rest after rd 2
1:30 rest after rd 3
2:00 rest after rd 4
*score is total time
Sunday, June 14, 2020
Thursday, June 11, 2020
WOD 6-12-20
Partner WOD
*each with own bar and rope
Accumulate-
80 PCL (155/105)
200 DU
80 DL (same bar)
200 DU
End w/ - 40 synchro reverse lunge
*each with own bar and rope
Accumulate-
80 PCL (155/105)
200 DU
80 DL (same bar)
200 DU
End w/ - 40 synchro reverse lunge
Wednesday, June 10, 2020
Tuesday, June 9, 2020
WOD 6-10-20
Monday, June 8, 2020
WOD 6-9-20
Sunday, June 7, 2020
WOD 6-8-20
B.sq- 15 min to find 1RM
Then- max effort at 75% immediately following
—————————————
200 m run
30 KBS (53/35)
10 T2B
200 m run
20 KBS
10 T2B
200 m run
10 KBS
10 T2B
Then- max effort at 75% immediately following
—————————————
200 m run
30 KBS (53/35)
10 T2B
200 m run
20 KBS
10 T2B
200 m run
10 KBS
10 T2B
Thursday, June 4, 2020
WOD 6-5-20
WOD 6-4-20
Tuesday, June 2, 2020
Monday, June 1, 2020
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