6-15 WOD

5×5 DL

21-15-9

DL 225/155

HSPU

 

Advertisements

6-14 WOD


Amrap 12
In teams of 2


1. 250M row   (Partner A rows)
8 burpee to plate, 10 db snatch (Partner B)
->switch when partner A finishes 250M.

2. In teams of two, you go I go. (101 in teams of 2)
Time cap 15
20-18-16-14-12-10-8-6-4-2 wall balls
10-9-8-7-6-5-4-3-2-1 toe to bar

 

6-13 WOD

1. EMOM 10:

Even: BackSquat 5,

Odd: 30 Sec Superman

2.For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) 
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

6-12 WOD

EMOM 6 x2

OHS

then
In team of 2- you go…i go
30 V-sups
30 Box Jump Overs (24/20)
30 Power Cleans (155/105)
30 Toes to Bar
30 Push Jerks (155/105)
30 Box Jump Overs (24/20)
20/15 Calorie row
30 Box Jump Overs (24/20)
30 Power Cleans (135/95)
30 Toes to Bar
30 Push Jerks (135/95)
30 Box Jump Overs (24/20)
20/15 Calorie row
30 Vups

6-11 WOD

1. EMOM 10 Even: Bench 3 Odd 45 sec hollow rock

 
2. 4 Rounds For Time:
25/20 Calorie Row
15 Deadlifts (155/105)
10 Barbell Facing Burpees
5 Push Presses (155/105)
$$$Lsit Hold hanging from bar or KB 30 sec accumulate

6-6 to 6-8 WOD

6-8 WOD
1. EMOM 8
Even: 35 sec Hollow rock
ODD: 35 Sec Superman
2.Amrap 20 Minutes – You go…I go
200M run -Together
then 5 rounds of you go…I go
30 Cal row
30 KBS (53/35)
20 Pushups
keep cycling through
$$$ plank wars: Hold plank as long as possible.
6-7 WOD
1. 5×5 DL
2. AMRAP 18
20 walking lunges
10 Chest to Bar Pull-Ups
12 Dumbbell Snatches

 

 

6-6 WOD

1 Death by 10M

2. Amrap15

400M run
5  pull-ups
20 wall-ball  situps
20 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

6-5 WOD

1. EMOM10
     Even: HSPU 3-8. 3 under max effort
     Odd:  Dips 5-8. 3 under max effort
2. AMRAP18
     100m SledPull 1/2 to 3/4 body weight
     12 DB SingleArm C+J (6/arm)
     12 TTB

5-31 to 6-2 WOD

6-2 No am wod Join us for our annual StarLight WOD in house comp. All members. BBQ/Potluck/toast post workout. Music/dance fun!
6-1 WOD
1. 5×5 BackSquat
2. 3×8 BentOver row
3. Emom15
1. 40 sec clean
2. 40 sec wall ball situp
3. 40 sec boxjump
4. 40 sec KBS
5.40 sec HSPU
5-31
1.EMOM 10
Even: Strict Press x 5
Odd: 40 sec Superman

2.Amrap 12

Burpee Deadlift

20 TTB

30 DU