Monthly Archives: June 2014

June 30, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 (only) WOD: 5 Rounds: 10 Box Jumps (24/20″) 10 Sit ups 10 Push ups 10 KB Swings (55/35#) 20 Double Unders (60 singles)

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June 27, 2014

SWOD: Back Squats 5@75% 3@85% 1@95% or more WOD: For Time: 50 Box Jumps 50 Burpees 50 Sit ups 50 Air Squats

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June 25, 2014

SWOD: Shoulder Press 5@75% 3@85% 1@95% or more WOD: Cindy 20 Minute AMRAP of: 5 Pull ups 10 Push ups 15 Air Squats

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June 23, 2014

SWOD: Deadlift 5@75% 3@85% 1@95% or more WOD: For Time: 21 Deadlifts (135/95#) 400m Run 15 Deadlifts 400m Run 9 Deadlifts 400m Run

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June 20, 2014

SWOD: Back Squats 3@80% 3@85% 3@90% or more WOD: For Time: 100 Squats 5 Pull ups 75 Squats 10 Pull ups 50 Squats 20 Pull ups If time permits, Core work

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June 18, 2014

SWOD: Shoulder Press 3@80% 3@85% 3@90% or more WOD: 12 min AMRAP: 3 Shoulder Press 5 Push Press 7 Push Jerk 400 m Run If time permits, Core work.

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June 17, 2014

SWOD: Bench Press 5-5-5-5-5 WOD: Annie 50-40-30-20-10 Double Unders (3x singles) Sit ups

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June 16, 2014

SWOD: Deadlifts 3@80% 3@85% 3@90% or more WOD: Diane 21-15-9: Deadlift (225/135#) HSPU If time permits, Core work.

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June 13, 2014

Strength Back Squats 5@75% 5@80% 5@85% or more WOD For Reps 2 min Double Unders 2 min Sit ups 90 sec Double Unders 90 sec Sit ups 60 sec Double Unders 60 sec Sit ups 30 sec Double Unders 30 … Continue reading

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June 11, 2014

SWOD: Shoulder Press 5@75% 5@80% 5@85% or more WOD: Fran 21-15-9 Thrusters (95/65#) Pullups If Time permits, Core work.

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