WODS: June 2011
3 rds for time:
5 x HSPU
10 x Shoot through
15 x Squat Snatch (75/55#)
**1 x Rope Climb EOMOM (Every other minute on the minute)**
Colton: 15:04 (Elevated Pushup, Towel Pull Up,45#)
Joe B: 17:35 (Box HSPU, Towel Pull Up, 45#)
Rebecca: 7:35 (Box HSPU, Rope Pulls, 15# Power Snatch)
Preston: 13:33 Rx
3 rds for time:
400M Run
5 x Push Press/Push Jerk (135/95)
10 x Burpee
Joe L: 8:57 (115#)
Mark: 9:27 (95#)
Nate Dawg: 10:00 (95#)
David: 11:31 (65#)
Preston: 7:44 (155#)
12 Minute AMRAP (As Many rounds and reps as possible):
10 x Overhead Squat (75/45)
15 x Kettlebell Swing (24/16 kg)
20 x Abmat situps
Tyler: 4 rds + 6 OH Squats Rx
Joe L: 5 rds Rx
Joe B: 4 rds + 10 (45#, 12kg kb)
David: 3 rds + 35 (45#, 12kg kb)
Rebecca: 5 rds + 20 (15#, 12kg kb)
Preston: 5 rds +43 (95#, 32kg kb)
5rds for time:
10 x Wall Climb
20 x Air Squat
200M Run
Rebecca: 13:45 (Pushups)
Cara: 12:21 (Pushups)
Colton: 13:09 (1rd Rx, 4rds pushups)
Joe B: 20:58 (modified)
Joe L: 25:28 (3rds Rx, 2 rd modified)
Tyler: 23:07 Rx
Preston: 18:57 Rx
Rest!
Sumo Deadlift: 3-3-3-3-3-3-3
then,
400M run
10 x Burpees
15 x Ring Dips
20 x Box Jumps (24/20")
30 x Ground to Overhead (95/65)
20 x Box Jumps (24/20")
15 x Ring Dips
10 x Burpees
400M Run
....Wolverines!
Tyler: 12:22 Rx
Colton: 20:24 Rx
Emma: 17:25 (Band Dips)
Preston: 10:38 Rx
7 rds for time:
5 x Push Jerk (135/95)
10 x Pistols
150M run
Nate Dawg: 13:19 (75#, Ring Pistols)
Wat: 13:44 (115#, Ring Pistols)
Tyler: 9:53 (115#, Ring Pistols)
Joe L: 11:21 (115#, Ring Pistols)
Preston: 10:40 Rx
5 rds for time:
7 x Clapping Push Up
9 x Power Clean
12 x Toes through rings
20 x Double Under (4 x Singles)
Tyler: 16:20 (SNG@60%)
Wes: 17:54 (K2E, SNG)
Ryan: 17:50 (K2E, SNG)
Colton: 17:48 (65#, SNG)
Preston: 9:18 Rx
Wat: 29:49 (SNG)
Joe B: 25:33 (65#, SNG)
3 rounds, 1 minute per exercise, 1 minute rest after each round:
Wall Ball (20#)
Sumo Deadlift High Pull (75#)
Box Jump (20")
Push Press (75#)
Row for Calories
**Score is total reps and calories rowed**
Tyler: 247
Ryan: 169
Joe L: 255
Wes: 263
Preston: 354
Colton: 187
Mark: 204
David: 117
Joe B: 155
3 rds for time:
200M Run
Squat x 10
Situps x 20
**Every exercise is done with a 45/35# plate**
Joe L: 8:04 (45#)
Preston: 7:43 (45#)
Tyler: 8:25 (45#)
Wat: 11: 18 (35#)
Colton: 8:58 (35#)
Mark: 12:13 (35#)
David: 14:23 (35#)
Will: 12:18 (35#)
For Time:
Burpees: 10-9-8-7-6-5-4-3-2-1
Thrusters (95/65#):
1-2-3-4-5-6-7-8-9-10
50M Sprint After each set.
Tyler: 14:26
Ryan: 19:34 (75#)
Joe L: 14:45
Wes: 15:03
Colton: 12:33 (45#)
Joe B: 18:42 (55#)
Preston: 10:32
3 rds for Time:
400M Run
12 x Ring Pull Ups
21 x DB Swings (45#)
Tyler: 11:21 Rx
Mark: 14:05 (45,40#, Jumping Pull Ups)
Houdini: 16:17 (40,25#, Jumping Pull Up)
Colton: 16:07 Rx
Joe L: 12:33 Rx
Preston 9:14 Rx
Wat: 18:15 Rx
5 rounds of 7 sets of:
Power Clean
Front Squat
Push Press
Backsquat
Push Press
-Rest as needed between rounds-
Joe L: 75-85-95-105-115
Wat: 75-85-95-105-115(F3)
Preston: 75-95-115-135-155
Tyler: 65-75-85-95-105
Ryan: 65-75-85-95-75
Kendal: 45-65-75-85-85
Wes: 75-85-95-115-135
Colton: 45-65-75-85-95
Joe B: PVC-45-65-75-85
David: PVC-45-55-65(F3)-65
For Time:
Run 800M
30 x Hang Power Clean (95#)
Row 1000M
Joe L: 10:06 Rx
Wes: 9:07 Rx
Tyler: 10:03 Rx
Nate Dawg: 10:01 (75#)
Jessee: 11:28 (75#)
Joe B: 12:39 (75#)
David: 13:28 (75#)
Preston: 8:40 (135#)
3 rds for time:
10 x Overhead Squat (45#)
12 x Pushups (Hand Release)
15 x Box Jump (24/20")
Joe L: 4:59 Rx
Wat: 6:30 (Box Squat)
Wes: 4:37 Rx
Tyler: 5:03 (Box Squat)
Kendal: 5:28 Rx
Preston: 3:30 Rx
Mark: 5:21 Rx
Joe B: 8:09 Rx
David: 10:17 Rx
Emma: 6:43 Rx
Ethan: 8:07 (Box squat)
5 rds for time:
5 x Handstand Push Up
10 x Ring Pull Up
400M Run
Wes: 22:02 (3 rds Rx, Box HSPU, Jumping Pull Up)
Tyler: 15:23 Rx
Michael: 15:06 Rx
Kendal: 16:31 (Box HSPU, Jumping Ring Pul Up)
Wat: 17:16 (Jumping Ring Pull Up)
Emma: 15:33 (Box HSPU, Jumping Ring Pull Up)
Will: 17:50 (Box HSPU, Jumping Ring Pull Up)
Kyle: 16:23 (Box HSPU, Jumping Ring Pull Up)
Joe L: 17:09 Rx
Joe B: 13:22 (Box HSPU, Jumping Ring Pull Up)
Preston: 12:38 Rx
5 rds for Time:
3 x Squat Snatch
6 x Deadlift
9 x Burpee Jump and touch (1ft above reach)
400M Run
Wat: 24:24 (75/175#)
Colton: 22:00 (45/155#)
BC: 28:56 (45/95#)
Kyle: 28:31 (45/95#)
5 rds for time:
7 x Push Jerk (95)
9 x Backsquat (95)
12 x Burpee
Tyler: 10:30 Rx
Preston: 7:59 Rx
For Time:
400M-21-400M-15-400M-9-400M
Deadlift (135#)
Knees to Elbows
Tyler: 11:29 Rx
Joe L: 14:51 Rx
Preston: 10:38 Rx
Brannan: 20:04 (95#)
Wat: 20:31 Rx
Colton: 13:55 (95#)
Joe B: 21:22 (95#)
7 Minute AMRAP:
15 x Power Snatch (75#)
30 x double under (3 x singles)
Joe L: II + 15/40 (Singles)
Emma: I + 15/83 (Singles)
Preston: IIII+6 Rx
Wat: II +15 (Singles)
BC: I + 15/35 (65#, Singles)
Colton: II +15 (Singles)
David: I +15/24 (Singles)
Nate Dawg: III+2 (65#,Singles)
For Time:
200M Run
1 x Rope Climb
50ft Burpee Broad Jump
10 x SDHP
50 ft OH Walking Lunge
60ft Bear Crawl
50 ft OH Walki
25 x Ring Pushup
50 ft Rock Throw
60ft Bear Crawl
50ft OH walking lunge
10 x SDHP (75/55)
50ft Burpee Broad Jump
1 x Rope climb
Mark: 15:07 (Towell Pull Ups)
Colton: 22:02 Rx
Joe B: 24:30 Rx
Wat: 21:45 Rx
David: 34:12 Rx
Emma: 12:40 (Towell Pull Ups)
Preston: 12:17 (135#)
200M Run
