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Tuesday 130625
Strength Front Squats 6×4 @ 85% WOD Five Rounds for Time of: 185 pound Front Squat, 5 reps 25 GHD sit-ups *Scale FS weight accordingly.
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Wednesday 130626
Strength Bench Press 6-6-6-2-2-1 WOD 135#/95# Push press, 21 reps Bupees, 21 reps Run 400 meters 135#/95# Push Press, 15 reps Burpees, 15 reps Run 400 meters 135#/95# Push Press, 9 reps Burpees, 9 reps
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Thursday 130627
Strength Power clean 4-4-4-4-2-2-1 WOD 20 minute AMRAP 30 Double-unders 30 Toes-to-bar 30 Hand Release Push-ups
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Friday 130628
Strength Weighted Pull-ups WOD 20 minute AMRAP 5 Handstand Push-ups 7 Chest-to-Bar Pull-ups 10 Squat Snatch with 35 pound Dumbbell (alternating arms)
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Monday 130701
Strength 15 minutes of Muscle-up Progression or 30 MU for Time WOD 21-15-9 reps for Time of: Handstand push-ups Ring Dips Pushups
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Tuesday 130702
Strength Back Squat 10-5-4-3-2-1 WOD 24 Burpees 2 Rope Climbs 24 Toes-to-Bar 2 Rope Climbs 24 Kettlebell Swings 2 Rope Climbs 24 Burpees
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Wednesday 130703
Strength Barbell Complex WOD 3 Rounds For Time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang Clean, 9 reps 155/105 pound Shoulders to Overhead, 6 reps Then… 135/95 pound Power Snatch, 15 reps...
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Friday 130705
WOD For Time: 50 Double-unders 30 Squat Cleans 135/95 pounds 50 Double-unders
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Strength Kettlebell Complex 6 Reps of: American Swings Hang Clean Front Squat Push Press Bentover Rows Russian Swings Push-ups WOD 100 Double-unders 20 Muscle-ups 100 Double-unders
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Monday 130715
Strength Squat Clean 2-2-2-2-2 WOD Three Rounds for Time of: 135 Pound Hang Power Clean – 15 reps 15 Burpees
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Strength Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)...
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Strength Back Jerk with OHS WOD For Time 30 Bar Muscle-ups At the beginning of every minute Perform 30 Double-unders Happy Birthday to Mike T., smash this WOD!
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Tuesday 130730
Strength Shoulder Press 2-2-2-2-2 WOD 15 Handstand Push-ups 1 Front Squat, 165 pounds 12 Handstand Push-ups 2 Front Squat, 165 pounds 9 Handstand Push-ups 3 Front Squats, 165 pounds 6 Handstand...
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Strength: 3 Max Holds of the following: *Squat hold with MedBall in front * HandStand Hold(On wall if Needed) * Chin up over the bar * L Sit WOD 18 Minute AMRAP 600 Meter run 15 Sumo Dead High Pull 15...
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