Monthly Archives: June 2016

Back Squat | Run | Modified Helen

SWOD: Back Squat 3-3-3-3-3 WOD: Run 5k WOD2: 3 Rounds for time: 400m Run 21 KBS 12 DB Press Results: 6.28.2016 SWOD: WOD: 4.5k Rennies River Trail – 31 min WOD2: 11:17  

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160627 Hang Clean Clean

  12:00pm MAX Express Then SWOD Every 90 secs for 15 mins (10 sets) Hang Clean + Clean //64, 74, 84, 94, 104  

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Front Squat | Run

SWOD: Front Squat 3-3-3-3-3 WOD: Run 5k Results: SWOD: WOD: Rennies River Trail 5k 30 mins

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Father’s Day in the sun

SWOD: Back Squat with Plate WOD: 5 Rounds – Run 100m – 5 Plate Burpees – Run 100m – 1 min Front Plank – Run 100m – 5 Plate Good Mornings – Run 100m – Rest 2 mins

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OHS | Jump – Lunge – Snatch

SWOD: OHS WOD: 15min AMRAP: – 60 single unders – 60 OH plate lunges – 40 single unders – 40 alt. DB snatch – 20 single unders – 20 knees to midline Results: 06-18-2016 SWOD: 45 – 45 – 45 … Continue reading

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OHS | 8 Station Circuit

  SWOD: OHS http://boxlifemagazine.com/developingtheoverheadsquat/ WOD: 1 minute per exercise – 3 rounds – Rest 2 mins between rounds DB Curl and Press Goblet Squat KB High pull DB Bench Press Sit Ups Jumping Jacks Hand Release Push Ups Mountain climbers

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Squat | Swing – Jump – Sit Up

  SWOD: Front Squat 5 – 5 – 5 (60% of MAX) Focus on form and technique http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/ WOD: For time: 30-20-10 KB Swings Box Jumps Sit Ups Results: 06.14.16 SWOD: 95-95-105 WOD: 10:18 w 30lb KB

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Squat | Swing – Jump – Sit Up

SWOD: Front Squat 5 – 5 – 5 (60% of MAX) Focus on form and technique http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/ WOD: For time: 30-20-10 KB Swings Box Jumps Sit Ups

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160606 Carry Lunge KB

  12:00pm 4.6k run 5:30 pm SWOD: Press (4×11 @ 60%) 65lbs WOD: 400m Plate Carry (Overhead) 25lbs 50 Lunges L-arm 30lbs 50 KB Swings 35lbs 50 Lunges R-arm 30lbs 400m Plate Carry (Overhead) 35lbs  

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