18 Jun 2018

WOD 18-06-2018


A.
Every 2', for 20' (10 sets):
1-3 Snatches

Build up the load each set. You can go heavy but be sure to maintain good mechanics.

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
5 Hang Squat Snatches (uneven ')
6 Bar Muscle Ups or 12 Pull Ups (even ')

Pick a weight for the hang squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

16 Jun 2018

WOD 16-06-2018


Team WOD
For Time
Buy in 400 meter Run, then
5 km Row
Handstand Hold

While team member 1 maintains the Handstand Hold, team member 2 rows. When team member 1 can no longer maintain the Handstand Hold, team members change position. When team members change position, they perform 20 burpees.

15 Jun 2018

WOD 15-06-2018


A.
Push Press, 3-3-3-3-3

B.
Back Squat
*Set 1 – 5 reps @ 70-75% of your 1 RM
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

Rest 2'-3' between sets.