June 2013

Mississippi Mud

WOD 7/1/13 Back Squats – 4 sets of 5 reps at 80% of your 1RM   3 Rounds: 10 Clean & Jerks (95/65) 20 Pull-Ups 10 Dual KB Front Squats (55/35)   Holiday Hours: Wednesday

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Rhymenoceros

WOD 6/28/13 Max Double Unders in 2 minutes (and max unbroken double unders)   500m Row Time Trial   For Time: 200m Farmers Carry (55/35) 21-15-9 KB Swings(55/35) Goblet Squat (55/35) End with a 200m

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The Answer

WOD 6/27/13 Clean & Jerk – 7 minutes to find a heavy single   Clean & Jerk – 2 reps every minute for 7 minutes   3 Rounds For Maximum Reps 30 Seconds of Work:

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Originals

WOD 6/26/13 Back Squat – 2 reps every minute for 10 minutes. Start around 65% of your max. You can add ONLY 5 or 10 pounds to the bar after each set.   For Time:

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The Second 25th

WOD 6/25/13   “Kara’s 25th” 25 Minute AMRAP: 25 Double Unders 20 DB Snatch (10/arm) (45/30) 10 Bumper Plate Burpees (45/25) 100m Run   Happy 26th birthday to coach Kara! She liked her birthday workout

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Battle Of The Boxes WOD 5

WOD 6/24/13 5 Rounds: 25 Double Unders 15 KB Swings (55/35) 5 Reps of 1 Squat Clean + 1 Front Squat (Standard 135/95) (Scaled 105/75)   Standard and scaled will use the same size kettlebell.

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Gotta Get Down On Friday

WOD 6/21/13 Snatch – Work up to a heavy single. You can squat snatch (preferable) or power snatch. If flexibility is one of the issues holding you back in this movement do a power snatch

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Keep Pullin’

WOD 6/20/13 Max Unbroken Pull-Ups   5 Sprints, each for time: 5 Burpees 5 Hang Squat Cleans 200m Run   You will rest after each sprint for approximately as long as the round took you

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Nook

WOD 6/19/13 Squat Snatch – Find a heavy single   One squat snatch every 30 seconds for 3 minutes   3 Rounds: 20 Push-Ups 20 Box Jumps (24/20) 20 Hollow Rocks 20 Goblet Squats (55/35)

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Riddler

WOD 6/18/13   400m Time Trial   AMRAP in 8 minutes: 200m Run 5 Deadlift (225/155)   Rest 5 minutes   AMRAP in 5 minutes: 100m Run 5 Front Squats (135/95)   Rest 5 minutes

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