WODS

CALENDAR VIEW
Friday, June 22 2018
*NEW* Test Week WOD #5
*NEW* Test Week WOD #5 12 MIN AMRAP:
2 Rounds:
30 x Double Under
10 x Handstand Push Up
10 x Overhead Squat
*Scale HSPU w/ Hand Release Push Up*
*After 2 rounds completed, add weight and begin another 2 rounds, etc.*
Men: 95/135/165/185/205/225
Women: 65/95/115/125/135/155
Thursday, June 21 2018
Test Week WOD #4
Test Week WOD #4 3 Rounds:
30 x Alternating Single Arm KB Snatch (24/16kg)
20 x Burpee Box Jump Over (24/20)
400m Run
*KB Must Touch Ground Between Each Rep*
Wednesday, June 20 2018
Test Week WOD #3 (Bergeron Open Test)
Test Week WOD #3 (Bergeron Open Test) 20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up or 2 x C2B & 2 x Ring Dip*
Tuesday, June 19 2018
Test Week WOD #2 ( 'DT' )
Test Week WOD #2 ( 'DT' ) 'DT'
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx: (155/105)
Monday, June 18 2018
Test Week WOD #1 ( 'Fran' )
Test Week WOD #1 ( 'Fran' ) Fran
21-15-9
Thruster (95/65)
Pull Up
Friday, June 15 2018
Incredibles 2
3 Rounds:
200m Run
21 x Deadlift (135/95)
200m Run
15 x Back Squat (135/95)
200m Run
9 x Shoulder to Overhead (135/95)
*17 MIN CAP*
Thursday, June 14 2018
iHob
iHob 15 MIN AMRAP:
10 x Wall Ball (20/14)
10 x Box Jump (24/20)
10 x Sumo Deadlift High Pull (95/65)

*Scale so that all movements STAY unbroken!*
Wednesday, June 13 2018
Akecheta
Akecheta 15 MIN EMOM:
1 x Power Snatch
*Post Heaviest Load Lifted*

Then

10 MIN AMRAP:
60 x Burpee Box Jump Over (24/20)
AMRAP Ring Muscle Ups with Time Remaining

*Sub 2 x Ring Dip or 1C2B & 1 RD for MU*
*Scale # of BBJO  if needed. At 7:00 move on to MU*
Tuesday, June 12 2018
Qi'ra
Qi'ra 5 Rounds:
10 x Squat Clean Thruster (115/75)
15 x Pull Up
*14 MIN CAP*
Monday, June 11 2018
Kiksuya
Kiksuya Strict Press:
1-1-1-1-1-1-1-1-1-1

Then

3 Rounds:
100 x Double Under
10 x Overhead Squat (135/95)   [175/115]
*8 MIN CAP*

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