WOD

08.06.2018

warmup

mobility

Front Squat
Build to Heavy Set of 3

AMRAP 5′:

15-12-9
Kettlebell Swing *32/24 **24/16
Front Squat *60/40 **45/30
Calorie

Rest 5 Minutes

AMRAP 5′:

15-12-9
Kettlebell Swing *32/24 **24/16
Front Squat *50/30 **35/20
Calorie

score is total time

07.06.2018

warmup

mobility

4 Rounds For Time:

400 Meter Run
4 Ring Muscle-ups
40 Double Unders

or

400 mt Row / 800 mt Bike
12 ring row
12 ring dip
120 Single under

06.06.2018

warmup

mobility

Sumo Deadlift
Build to a Moderate Triple

“Floor It”
On the 4:00 x 4 Rounds:

30 mt Walking Lunge

15 Deadlifts *80/60 **60/40

21/15 Calorie Schwinn Bike or Row

05.06.2018

warmup

mobility

AMRAP 18′:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatches *30 / 22.5

or

32/24 Calorie Row (No Run)

12 Pull-Ups

8 Alternating Dumbbell Snatches **22.5 / 15

04.06.2018

warmup

mobility

1 – Squat Clean Thruster
in 12 mins Build to a Heavy Single

2 – For Time:

21 Lateral Barbell Burpees
21 Power Cleans *60/40 **45/30
15 Lateral Barbell Burpees
15 Hang Squat Cleans
9 Lateral Barbell Burpees
9 Thrusters

01.06.2018

warmup

mobility

In Teams of 2-3

AMRAP 25:

12/9 Calorie Schwinn Bike

6 Burpees ktb

100 Meter farmer carry 24’s/16’s

31.05.2018

warmup

mobility

On the 2:00 x 7 Sets:

36 Double Unders
9 Toes to Bar
3 Power Cleans TNG

Score is max kg in 3 power cleans

30.05.2018

warmup

mobility

Push Press
in 12′
Build to Heavy Set of 5

3 Rounds For Time:
30 AS ktb *24/16 **16/12
25 Wallballs 9/6
20 2 Dumbbell Hang Clean and Jerks *22.5/15 **15/10

29.05.2018

warmup

mobility

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Schwinn Bike

10-8-6-4-2: Deadlifts *120/80 **80/50

24.05.2018

warmup

mobility

For Time:

27-21-15-9

Toes to Bar

After each round:
30/20 Kcal Schwinn Bike or 20/14 Kcal Row
15 mt Front Rack 2 dumbell Walking Lunge *22,5/15 **15/10