Archive for June, 2016

Thursday, June 30, 2016

Posted: June 30, 2016 by jmdimitri in WOD

Skill: Handstand Practice (15 min) 
Depending on skill level choose 1-2:

3 rds not for time

A) 10 Shoulder taps

B) 10 Plate Walk Ups

C) 1 min HS hold

D) 1 min Max distance HS walk 

E) Wall walk to 1 min “Nose & Toes” hold 

F) Accumulate 1 min Box Assisted HS hold (or plank hold) 


5 RFT 

20 Mtn Climbers

20 Goblet Squats (35/55)

20 Push Press (55/75) 

 

Wednesday, June 29, 2016

Posted: June 29, 2016 by jmdimitri in WOD

4 RFT
20 Hang Cleans (75/115)

20 KBS (35/55)

20 Alt pistols

.

Finisher:

3 Rds not for time

15 GHD

10 Barbell Rollouts


Oly 7pm

1) ClnPull+2Cln
E2MOM 12
65,70,75,80,75,75
2) BS
3×8/85-90% of 8RM
3) 3 Supersets
Max Strict pullups or holds
3 broad jumps for distance on turf

Tuesday, June 28, 2016

Posted: June 28, 2016 by jmdimitri in WOD

Push Jerks
5 X 3

* Goal is to finish with last weeks heaviest weight 

.

7 rds

7 Burpee Box Jumps (24/30)

14 Alt OH Lunges (25/45)

28 Dubs/14 attempts/54 singles  

   

Monday, June 27, 2016

Posted: June 27, 2016 by jmdimitri in WOD

Back Squat 
3 x 4
– 20 min (Use your 5RM BS weight from last wk and do 3 sets of 4)

For time:

7, 6, 5, 4, 3, 2, 1

Hang Power Snatch (55/75)

1 Rd of *”Cindy” after each set
*”Cindy”

5 pull-ups

10 HR push-ups

15 air squats

.

Fitness:

4 RFT

400m row/run

3 Rds Cindy

————————

Oly 7pm

1) SnPull+Sn+HngSn E2MOM 10

65,65,70,75,75

2) Sn push press

3×6/ 8RM 

3)DL

3×4/ 5RM

   

Friday, June 24, 2016

Posted: June 24, 2016 by jmdimitri in WOD

50-40-30-20-10
Alt WB OHL (14/20) or Slamball (15/20)

 Russian Twist (R + L =2)

50m swim/200m run

  
Oly 6pm

1) BN Jerk
6×2/65,70,75,75,80,75

2) Sn Pull

5×3/work up to 90% for 2 sets

3) Jerk grip OHS

5×3/AHAP w control

Thursday, June 23, 2016

Posted: June 23, 2016 by jmdimitri in WOD

RNFT:
10 Barbell roll out

10 Strict T2B

10 Ring Dips (Sc- use bands)  

.

For time:

21 Thrusters (75/115)

21 Box Jumps (20/24)

200m run

15 Thrusters 

15 Box Jumps

200m run

9 Thrusters 

9 Box Jumps

200m run

****Ladies: please use 2 X 10’s on a 35# bar for 75#

.

Fitness:

Sub WallBalls (14/20) for thrusters  

 
Saying goodbye is hard to do! But we all wish Katie Hollier and her family best of luck in Hawaii!

We’ll miss you!!!

Wednesday, June 22, 2016

Posted: June 22, 2016 by jmdimitri in WOD

7 RFT:
7 RDL (95/135)

7 Burpees over Bar

7 C2B 

30 Dubs  
———-

Oly 7pm

1) ClnPull+Cln+HngCln

E2MOM 10

65,70,75,75,75

2) BS

3×8/85-90% of 8RM

3) DB row

3x8ea arm/ AHAP w control