Warm up: 5 minutes of empty bar work
1. Every 3 mintues x 6 sets:
Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2
2. 2 Rounds for time of:
400 meter run
40 kettlebell snatches (20 each side)
CrossFit
WOD Wednesday June 28th
Warm up: 400 meter run / 2 minutes of jump rope
“T-Dog”
3 Rounds for time of:
50′ Handstand walk or 5 Wall climbs
25′ Barbell walking lunge @ 95 / 63
32 Thrusters @ 95 / 63
10 Chest to bar pullups
1 Chalk off your mitts wipe per hand
WOD Tuesday June 27th
Warm up: Kettlebell swings x 40 / Ring rows x 15
1. Every 4 minutes x 3 sets: max reps strict pullups
2. Every minute on the minute for 12 minutes:
Odds: Strict press x 2 reps
Evens: Glute ham situp x 6 – 12
3. As many rounds as possible in 3 minutes of:
Pushups x 1
Rest 3 minutes
As many rounds as possible in 3 minutes of:
Lateral bench jumps x 1
WOD Monday June 26th
Warm up: 500 meter row / 10 Glute ham sit ups / 10 Glute ham raise / 5 Glute ham sit ups / 5 Glute ham raise /
- Front squat: 3,3
2. Back squat: 3,3
3. For time: 60 burpees
Every minute stop and do 5 – 30 Double unders
WOD Friday June 23rd
Warm up: 300 meter run then 2 rounds of: 10 Bench knees to elbows / 10 Banded good morinings
- Deadlift: 2 reps every 2 min for 16 minutes
2. Every 90 seconds x 6 sets each
Interval 1: 25 situps
Interval 2: 50′ sprint + Burpee + 50′ back pedal x 3
WOD Thursday June 22nd
Warm up: 2 minutes of double unders / 5 minutes of empty bar work
1. Every 2 minutes for 16 minutes:
Havocomplex clean: Clean + Front squat + jerk + jerk
2. 10 rounds for time of:
4 Handstand pushups
12 Air squats
WOD Wednesday June 21st
Warm up: 1000 Meter row
10, 8, 6, 4, 2 reps for time of:
Power snatch @ 115 / 83
Pullups
Overhead squat @ 115 / 83
Pullups
WOD Tuesday June 19th
Warm up: 2 Minutes of double unders / 15 Burpees
1. Every 4 minutes x 3 sets: max reps strict pullups
2. Every minute on the minute for 12 minutes:
Odds: Strict press: x 3 reps
Evens: Glute ham raise x 8 – 12 reps
3. For time:
10 Thrusters @ heaviest you can do unbroken
30 Toes to bar
SONY DSC
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups
- Front squat: 5,5
2. Back squat: 5,5
3. 6 Rounds for time of:
12 Wallballs
3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
WOD Friday June 16th
Warm up: 2 minutes of double unders then: 2 rounds – 12 seated good mornings / 12 kb swings
1. Deadlift: 2 reps every 2 min for 16 minutes
2. Every 2 minutes x 20 minutes
Odds: 100 meter row
Evens: 100 meter sprint
