Wendnesday WOD 6/22/16

Muscle-Up Progression
False Grip Ring Pull-Up
4 - 4 - 4 - 4 - max


Part A:
25/21 Calorie Row
20 Thrusters* (95/65)

Rest 5 Minutes after last person finishes part A (including penalties)

Reset timer for Part B
Part B:
20 Thrusters* (95/65)
25/21 Calorie Row

*4 cal row penalty every time you drop the bar added to end of Part A and/or B

Each round is a sprint. Record time for each round.

Friday WOD 6/10/16

E2MOM for 8 rounds
3 Back Squats

For Time:

38 Wall Balls (20/14)
26 Lateral Hurdle Jump (24/20)
14 Dumbbell Renegade Row (35/25)

Rest 5 Minutes

14 Dumbbell Renegade Row
26 Lateral Hurdle Jump (24/20)
38 Wall Balls (20/14)

Don't Forget we will have a BBQ/Grill-out after the last workout of the day.  Stop by and say hi and bring some food or drink to share.   June is Grill-out Month. We will be hosting a grill-out every Friday in June.

 

Friday WOD 6/3/16

Don't Forget we will have a BBQ/Grill-out after the last workout of the day.  Stop by and say hi and bring some food or drink to share.   June is Grill-out Month. We will be hosting a grill-out every Friday in June.

Power Snatch
3 x 3

Deadlift
3 x 3

Partner WOD
Part A
AMRAP 6 Minutes
50m Sled Pulls (135/95)

One partner works while the other rests. Get as many 50m sled pulls as possible.

Partner WOD
Part B
AMRAP 6 Minutes
25m Double KB Carries (35/25)

First 2 Minutes - Overhead Carry
Middle 2 Minutes - Front Rack Carry
Last 2 Minutes - Suitcase Carry

One partner works while the other rests. Move as quickly as possible with the KBs.

Record the total number of rounds for each workout. Part A - 1 Round = 50m, Part B - 1 Round = 25m.