C&J Complex | WOD 6.20.18

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Every 90 seconds for 6 sets:

Power Clean + Full Clean + Front Squat + Push Jerk

Build per set to something challenging for the complex.

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“Grace”

For time:
30 clean & jerk, 135/95lbs

Post load and Rx to comments.

 

Box Squat | WOD 6.19.18

 

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Box Squat

7 sets of 7 reps

Add 5-10lbs to last week.

These should be light and fast off the box. For more on the box squat, check out this video.

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5 sets:

1 minute row or airdyne for max calories
2 minutes rest

Post scores to comments.

Workout of the Day | 6.18.18

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AMRAP in 20 minutes of:

30 Double Unders
5 Push Press, 135/95lbs
10 Power Clean, 135/95lbs
30 Air Squat
250m Run

Post rounds+reps and Rx to comments.

Team WOD 6/16/18

In Teams of 2,

For Time: 

800m Sandbag Run (50s/30s)

70 Wall Balls (20/14)

60 DB Snatches (50/35)

50 Lateral Burpees

60 DB Snatches

70 Wall Balls

800m Sandbag Run

*30:00 Cap

Power Clean & Jerk | WOD 6.15.18

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Power Clean & Push Jerk

Build to a heavy single in 12 minutes.

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DT

12 Deadlift, 155/105lbs
9 Hang Power Clean, 155/105lbs
6 Push Jerk, 155/105lbs

Post time and Rx to comments.

DB Bench Press/Pull-up | WOD 6.14.18

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Five sets:

15-20 DB Bench Press
Rest 30 sec
Max unbroken strict pull-ups*
Rest 90 sec

*add bands as necessary to get at least 5+ per round

Post scores to comments.

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Two sets not for time:

20 strict Toes to bar or Hanging leg raises
20 DB curls
20 push-ups

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Optional Cash Out:

1 mile run

Workout of the Day 6.13.18

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In teams of two, complete the following work for time in any order and rep scheme you choose:

100 air squats
100 pull-ups
100 push-ups
100 snatches 95/65
100 kettlebell swings, 32/24kg
100 sit-ups

30 minute time cap

Post time and Rx to comments.

Box Squat | WOD 6.12.18

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Box Squat

7 sets of 7 reps

Add 5-10lbs to last week.

These should be light and fast off the box. For more on the box squat, check out this video.

Post load to comments.

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Four sets, every 4 minutes:

20 unbroken thrusters
10 push-ups

Post load and times to comments.

Workout of the Day 6.11.18

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AMRAP in 20 minutes of:

10 toes to bar
20 burpee box jumps overs, 24/20″
30 double unders
400m run

Post rounds + reps and Rx to comments.

Team WOD 6/9/18

In Teams of 3,

AMRAP30

P1: 400m Run

P2+3: AMRAP of:

60 Double Unders

30 Handstand Push Ups

20 Power Cleans (135/95!

10 Synchro Burpees