6/27 WOD

Strength

10 min to Establish a 1rm Power Snatch.
185#

2×1 Power Snatch @ 90% (of above) – rest 60 sec.
2×1 Power Snatch @ 85% – rest 60 sec.


EMOM 2 Box Squats (approximately 14″) @ 70% (of Back Squat)
210# for 11 rounds
Conditioning

Row 2k for time.
6:51
Midline

1a) 3 – Max distance Overhead Walk 225/150lbs – rest 60 sec.
Did not do.1b) 3×20 UB GHD Situps – rest 60 sec.
Done.

6/26 WOD

3 Rounds for time:
10 sledgehammers (each side 10 times)
10 burpees
10 stone from ground to shoulder (125# stone)

Time: 11:00

Then...
3x3 Back Squat
255#

6/25 WOD

Strength

1) 5X1 Press Cluster (Push Press, Push Jerk, Split Jerk) @ 80% – rest 90 sec.
175#

2a) 5X2 Hang Power Snatch – heaviest possible, rest 60 sec.
Got up to 170#

2b) 5X3 Clean Pull @ 115% (of Clean) – rest 60 sec.
285#
Conditioning

3 rounds for time of:

8 Push Jerks 185/120lbs
Run 200m
16 KBS 32/24kg
Run 200m
24 Burpees


17:56 (310m run, not 200m)
Midline

3X20 Hanging Leg Raises – rest as needed.

6/22 WOD

Strength

5X1 3 Position Clean (hi-hang, hang, full) @ 80% – rest 90 sec.
185#

2a) 5X3 3 Hi-Hang Flat-Footed Clean Hi-Pull + 1 Clean (full squat) – heaviest possible, rest 60 sec.
185#

2b) 5X3 Max Effort Hi-Bar Back Squats – rest 90 sec.
245#
Conditioning

10 minute AMRAP of:

3 Power Cleans @ 225/150lbs
20 Pushups (hand release)
50 Double-Unders


5+20 Pushups (205# PC)

6/21 WOD

AMRAP 12
10 wall balls (20#)
10 DL (225#)
10 2-for-1 lateral medball jumps

7+7 DL

6/20 WOD

Strength

1) 5X1 3 Position Snatch (hi-hang, hang, full) @ 80% – rest 90 sec.
155#2a) 5X3 1 Snatch Grip Push Press + 2 OHS – heaviest possible, rest 60 sec.
165#2b) 5X3 3 Hi-Hang Flat-Footed Snatch Hi-Pull + 1 Snatch (full squat) – heaviest possible, rest 60 sec.
135#

Conditioning

9-7-5 of:

OHS 155/105lbs
Bar Muscle-Ups
Row 300m

12:59.

Midline

3X15 UB GHD Situps – rest 60 sec.

6/19 WOD

WOD: Rest

Foam rolling. Swim with Audrick. Stretching.

6/18 WOD

1) 10 minutes to establish a 1rm Weighted Muscle-Up.
20 lbs

2a) Back Squat: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
240# x 7 reps

2b) Bench Press: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
205# x 9 reps
Conditioning

5 rounds for time of:

7 HSPU (reg. standard)
14 KB Snatch 24/16kg (7r/7l)
21 Slapping Pushups (hands slap the chest, NOT clap)
Time: 15:10
Midline

3X Max Effort Weighted Plank @ 45lbs


Best: 1:45

6/15 WOD

Strength:
1) 7x1 Halting snatch DL + hang snatch
Heaviest possible with perfect form
Rest :60


175#
2a) 5x2 snatch balance
Heaviest possible
Rest :60


175#

b)5x5 flat footed snatch hi pull
Heaviest possible
Rest :60


135#
WOD:
AMRAP 12
10 over the box jump burpees
20 db push press (25#)
30 OHS 65#


4 rounds.

6/14 WOD

WOD:
5k Run

Result:
21:11 - PR

15th overall in the race.

6/13 WOD: CFT

DL: 455#
Press: 165#
Squat: 300#

CF Total: 920

Metcon: 3 rounds, 10 hspu, 20 situps, 100 double unders.
Result: 6:32

EMOTM for 8 minutes. 3 squat cleans 135#, 6 strict pullups.

6/8 WOD

Bench Press / Rest as needed
2x3 @ 70%
2x3 @ 75%
ME @ 80%

Weighted Pullups
2x3 @ 70%
2x3 @ 75
2x3 @ 80

5 min to establish a 1RM weighted ring dip

3x8 weighted GH raise / Rest 90 sec. Heaviest possible

Conditioning
5 RFT
25 burpees
Row 250
Rest 1:1 (time to finish is time you rest) - You will have 5 times for this (split)

Then 10 min to est. a 1RM TGU on both arms

6/7 WOD

Rest!

6/6 WOD

WED 6/6
Strength
1) Take 5 reps to find a very heavy Power Jerk (aka “Push Jerk” – no misses) – rest as needed.
235#

2) 3X3 UB Power Jerks @ 85% of heaviest rep from #1 – rest 2 minutes. 200#

3a) 5X5 Back Squats @ 60% (deload) – rest 60 seconds.
185#

3b) 5X2 Push Press – heaviest possible, rest 60 seconds.
185#
Conditioning
4 rounds for time of:

5 UB Muscle-Ups
10 Box Jumps 36”
20 kb swing


9:44
Midline
3X Max Effort L-Sit Hold.

6/5 WOD

Strength
1) Take 5 reps to find a very heavy Power Clean (no misses) – rest as needed.
235#

3X3 touch & go Power Cleans @ 85% of heaviest rep from #1 – rest EXACTLY 60 seconds
200#

3a) 5X2 Clean Pull @ 120% of heaviest rep from #1 – rest 60 seconds.
285#

3b) 5X100’ Prowler Push (high handles) – heavy, rest 60 seconds.


185#
Conditioning
12 minute AMRAP of:

25 Wall Balls
SPRINT 100m
25 Hand-Release Pushups
SPRINT 100m
Notes: DO NOT sandbag these runs. The MUST be all out.


Results: 4 rounds + 6 hr pushups
Midline
10 minute AMRAP of Strict T2B.


Results: 91 T2B

5/31 WOD

Warmup: Dynamic stretches
O-Lift: Hang Squat Clean
3 @50% = 125#
3 @60% = 155#
3 sets of 3 @70% = 185# x 3 sets
(percentage of your clean)


WOD: Max prowler pushes x 2 sets (135#)