June, 2015 // Posts published in June, 2015

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30 Jun WODs | Comments

Tuesday, June 30

SWOD:

Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3 at 85% 1RM

Rest as needed between sets. WOD: 4 rounds for time of:

Run, 200 m
50 AbMat Sit-ups

30 Jun WODs | Comments

Monday, June 29

SWOD:

Power Clean & Jerk 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

25 Pull-ups
30 Deadlifts, 135/95 lbs
30 Push-up (hand release)s
30 Box Jumps, 135/95 lbs
30 Barbell Floor Wipers, 135/95 lbs
30 Power Clean & Push Press, 135/95 lbs
25 Pull-ups

25 Jun WODs | Comments

Friday, June 26

SWOD:

Tabata Tabata Jump Rope

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals. WOD:2 rounds for time of:

15 Handstand Push-ups
20 Pull-ups
25 Burpees
30 Kettlebell Swings
35 AbMat Sit-ups

25 Jun WODs | Comments

Thursday, June 25

SWOD: As many reps as possible in 2 mins of:

Shoulder Press, 105/75 lbs
Push Press, 105/75 lbs
Push Jerk, 105/75 lbs

WOD: For time:

25 Deadlifts
28 Overhead Walking Lunge With Plates
25 Cleans
28 Overhead Walking Lunge With Plates
25 Front Squats
28 Overhead Walking Lunge With Plates
25 Push Press

24 Jun WODs | Comments

Wednesday, June 24

WOD: 5 rounds for time of:

5 Burpee Box Jumps, 24/20 in
10 Pull-ups
15 Wall Balls, 20/16 lbs

23 Jun WODs | Comments

Tuesday, June 23

SWOD:

Squat Clean 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: OPTIONS OPTION 1: 3 rounds for time of:

Run, 400 m
20 Clean & Jerks, 95/65 lbs

OPTION 2: For time:

Run, 800 m
30 Clean & Jerks, 135/85 lbs
Run, 800 m

22 Jun WODs | Comments

Monday, June 22

SWOD: Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: Run, 400 m 12 Deadlifts, 0.5x bodyweight 21 Box Jump (20 In.)s