WODS & NEWS

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Monday 6.26.17

Push Press
Heavy 3 (10 minutes to find)

Zip
5 Rounds for Time
7 HSPU
30 sit ups
7 Deadlift 255/185

Competitor
1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest

5 Rounds for Time
7 HSPU
30 sit ups
7 Deadlift 255/185

Weightlifting

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FRIDAY 6.23.17

Warm Up: Dynamic Stretch
EMOM 8
3 Position Clean
Ground/ Above knee/ Pockets
Scaled
3 Cleans

Dazed
For time….
Buy In:
150 Double Unders

42-30-18
Alternating Dumbbell Snatch (50/35)
Wall Ball (20/14)

Buy Out:
150 Double Unders

COMPETITOR
TBA

WEIGHTLIFTING

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Thursday 6.22.17

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Scale to
Dirty 30 (30 reps of everything)

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Monday 6.19.17

“Hang Tough”
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14#)
27 Box jump 24/20
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14#)
21 Box jump 24/20
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs
15 Box Jump 24/20

Competitor training
1. Power Snatch
(65%/2)3

2. Snatch Pull
(100%/3)3

3. Back Squat
(70%/3)3

4. AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14#)
27 Box jump 24/20
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14#)
21 Box jump 24/20
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs
15 Box Jump 24/20

Weightlifting

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Bangarang

Skill
Bar Muscle Up/ Abdomen or chest to Bar Pull Up

Bangarang
5 Rounds For Time
​20/16 Cal Row or 25/20 Airdyne Bike
10 toes to bar
5 power cleans (155/105) advanced 185/135
COMPETITOR

1. Gymnastics Benchmark
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken

2. Snatch
60%/2
70%/2
75%/2
80%/1
85%/1
(90%/1)2

3. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2

4. Front Squat
60%/2
70%/2
75%/2
80%/2

5 Rounds For Time
25/20 Airdyne Bike
10 toes to bar
5 power cleans 185/135

WEIGHTLIFTING

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WEDNESDAY 6.13.17

 

“To find joy in work is to discover the fountain of youth.”
~Pearl S. Buck

Double Down Cindy
Complete as many rounds as possible in 25 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders

Competitor
1. Strength Benchmark
1RM Back Squat

2. Power Clean
Build to a heavy triple

3. Complete as many rounds as possible in 25 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders

Weightlifting

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