WOD 6/28/16

WOD: 1 from me, 1 from Nate

Me:
8 min AMRAP
3 HSPU
6 Lunges (each)
9 Situps

Nate:
3 rounds for time (untimed):
20 Pushups
20 Goblet Squats (50)
200m Run
20 Jumping Jacks
20 Double Unders

WOD Vicki from Carlsbad

TWOD: “Vicki”

10 Clean and Jerks (Ground to Shoulder to Overhead)

400M Run

8 Clean and Jerks

400M Run

6 Clean and Jerks

400M Run

4 Clean and Jerks

400M Run

2 Clean and Jerks

Kids see Twenty-one Pilots! Great show!

WOD 6/9/16

WOD: the perfect day

Warmup:

Run 800m

Dynamic stretching

Hip opener

Bergener complex

Metcon:

4 3-min AMRAP with 1-min break between each round

3 Clean and jerk

6 Burpee over bar

9 KB swings

Finale:

Tabata

Situps

Forearm plank with alternating knee to elbow

(alternate between 2 exercises for a total of 8 rounds/4 minutes)

WOD 6/7/16

1.] WARM UP

1 Set:

(400m) Run

(40) Jumping Jacks

(20) Air Squats

(10) Push Ups

1 Set:

(5) Deadlifts (45/35)

(5) Hang Jump Shrugs (clean grip)

(5) Hang Muscle Clean

(5) Front Squats

(5) Hang Power Cleans

(5) Hang Squat Cleans

2.] WORK CAPACITY

AMRAP 20:

(5) Power Cleans (135/95)

(10) Push Ups (hand release)

(15) Walking Lunges

3.] FINISHER

21-15-9 Reps:

Hollow-Supermans

V Tuck Sit Ups