June 21

Posted in 2017 on June 20, 2017 by Andy

SKILL / LIFT:
EMOM 10
ODD: 1 Rope Climb
EVEN: 100 Ft KB Farmers Carry (70/53) (53/44) (44/35) (35/26)

*Sub. 8 Rope Pull Ups for R.C. accordingly.

WOD:
“OX 18.1”
10 Rounds (Every 4 Min.)
400 M. Run
10 Burpee Box Jump Overs (24/20) (20/12)
*Adjust reps to stay within time frame.

June 20

Posted in 2017 on June 19, 2017 by Andy

SKILL:
4 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.

WOD:
“B.W.1”
3 Rounds
75 Double Unders
50 Air Squats
25 H.R. Push Ups

*Sub. 150 Singles for D.U. accordingly.

June 19

Posted in 2017 on June 18, 2017 by Andy

SKILL: (Muscle Up / Pull Up Capacity & Efficiency Test)
30 Muscle Ups For Time
45 C2B Pull Ups For Time
30 Strict Pull Ups For Time
30 banded pull ups
*10 min cap

WOD: (Max Strength Test)
“CFSV TOTAL”
With a 25 Min. Running Clock.
Work a 1RM for the day of:

-Back Squat
-Push Press
-Dead Lift

*Score = Combined total weight.
**You may do this in any order.
However, you must complete one
lift before moving on to the next.

June 18

Posted in 2015 on June 18, 2017 by Andy

SKILL:Partner Farmer Carry/DL
WOD:

StrongDad Partner/Team WOD

June 17

Posted in 2017 on June 16, 2017 by Andy

SKILL:
Go over Rope Climb Technique

WOD: (Teams of 2)
“DUEL 1” (Adv)
For Time:
30 Synchronized Bar Facing Burpees
50 T2B
25 Synchronized Bar Facing Burpees
40 C2B Pull Ups
20 Snychronized Bar Facing Burpees
30 Bar MU

“DUEL 1” (Int.)
For Time:
30 Synchronized Bar Facing Burpees
40 T2B
25 Synchronized Bar Facing Burpees
30 Pull Ups
20 Snychronized Bar Facing Burpees
20 C2B Pull Ups

June 16

Posted in 2017 on June 15, 2017 by Andy

SKILL: (Dip Strength / Efficiency Test)
Adv / Int:= Find 1RM Weighted Strict Ring Dip
Scaled: Max Effort Static Hold in Ring Support Position
Then:
Adv. / Int. = 1 Max Effort set of Strict Ring Dips
Scaled = 1 Max Effort set of Strict Bar Dips
*Sub. Parrallette Dips Accordingly.

LIFT:
Snatch (Test)
10 Min. to Find New 1RM

*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1

WOD: (Wall Ball Capacity – Fast Glycotic)
“KAREN”
For Time:
150 Wall Balls (20/14) (16/10) (10/6)
*10 Min. Cap.

June 15

Posted in 2017 on June 14, 2017 by Andy

SKILL: (Blood Lactate Threshold High Intensity & Gymnastic Efficiency Test)
Everyone: 1 Max Effort 400 M. Run
Adv/Int: 1 Max Effort Set of Bar MU
Beg: 1 Max Effort Plank Hold

WOD: (Oxidative – Skill Test)
Advanced / Intermediate:
“MARY”
AMRAP 20
5 HSPU
10 Alt. Pistols
15 Pull Ups

Alt:
“CINDY”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

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