WOD 6/30/2015 "Hotshots 19"

"Hotshots 19"

Six rounds for time of:

30 squats
135# Power clean, 19 reps
7 strict pull-ups
Run 400 meters

WOD 6/29/2015

Fire Fighter Challenge

Run 1.5 miles or 3 miles for time

Max number of strict Pull-ups
Max number of Strict unbroken push-ups
Max number of sit-ups in 90 seconds

WOD 6/26/2015

Snatch 5-3-3-1-1-1-1

Granite Games WOD 15.2

With 20 minute continuous clock:

15.2a Part 1
6 minutes to establish a 1 rep max Snatch

15.2b
8 minute AMRAP of:
30 Double-unders
15 chest to bar pull-ups
30 double unders
15 toes to bar

15.2a Part 2
6 minutes to establish a 1 rep max Snatch.

WOD 6/25/2015

Power Clean 5-5-3-3-3-1-1-1-1-1

Then:

"DT"

Five rounds for time of:
155# Deadlift, 12 reps
155# Hang Clean, 9 reps
155# push jerk, 6 reps

WOD 6/24/2015

Choose One:

For time:

50 single legged squat (pistol squat), alternating legs
25 ring dips
40 single legged squats
20 ring dips
30 single legged squats
15 ring dips
20 single legged squats
10 ring dips
10 single legged squats
5 ring dips

or

"Cindy"

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 6/23/2015

For time:

25 walking lunges
20 pull-ups
50 box jumps, 20-in box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb dumbbells
25 back extensions
30 Wall ball shots, 20-lb ball
3 rope climbs, 15-ft rope

(Main site WOD for 6/23/15)

*Compare to 10/1/2009- Jeremy, 19:45.

WOD 6/22/2015 "Hall"

"Hall"

5 rounds for time of:

225# cleans, 3 reps
200 M Sprint
20 Kettlebell Snatches, 1.5 pood, 10 each arm
Rest 2 minutes

WOD 6/19/2015

Fitness

A.

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

Performance

A.
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups

WOD 6/18/2015

21-15-9 reps for time of:

Knees to elbows
kettlebell swings
Push-ups
Box jumps
Back extensions

Each round ends with walking lunges to the stop sign (100M) and running back (100M)

(Compare to 6/17/14)

WOD 6/17/2015

For time:
50 Box jumps, 24-in box
25 handstand push-ups
40 Box jumps
20 handstand push-ups
30 Box jumps
15 HSPU's
20 Box jumps
10 HSPU's
10 Box jumps
5 HSPU's

WOD 6/16/2015

For time:

400 M farmers carry (45# dumb bells)
30 ring dips
400 M with plate overhead (45# plate)
20 strict pull-ups
400 M w/ Wall ball (20#)
10 Overhead squats (95#)
Run 400 M

(Compare to 6/16/2014)

WOD 6/15/2015

For time:

3 rounds of:

20# med ball clean, 50 reps
800 M run

or

"Easy Michael"

3 rounds for time of:
400 M run
25 sit-ups
25 back extensions

WOD 6/12/2015 (Karen)

"Karen"

For time:

150 Wall ball shots

WOD 6/11/2015

A.

Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

WOD 6/10/2015

WOD:

"Tabata This"

Tabata Row
Rest 1 Minute
Tabata Squat
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-ups

(Compare to: 4/25/2014 and 5/1/2014)

Optional

Strength:

Overhead Squat 10-5-3-1-1-1-3-5-10

WOD 6/9/2015

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1-  Deadlifts x 6-8 reps
Interval 2- Weighted push-ups x 10-15 reps

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees over the barbell

WOD 6/8/2015

A.
Front Squat

Set 1: 5 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 101%
Set 8: 1 rep @ 101plus%

Rest 2 minutes between sets.

B.
Five rounds for time:
Row 250M
15 pull-ups
15 wall ball shots

WOD 6/5/2015 "Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift, 1.5 X Body weight
Bench Press, Body weight
Clean, 3/4 body weight

(Compare to 6/13/2014)

WOD 6/4/2015

A.
Every minute, on the minute, for 15 minutes:

Minute 1- 40 Double-unders
Minute 2- 6-8 Strict L-seated ring pull-ups
Minute 3- 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:

Run 100 M
10 toes to bar
10 kettlebell swings (Heavy)
Rest 3 minutes between sets.

WOD 6/3/2015

A.

Every two minutes, for 20 minutes (5 sets of each):
Interval 1- Alternating Reverse Lunges with Kettlebells X 20 reps
Interval 2- Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B.

For max reps/calories

2 minutes on Airdyne
2 minutes of Strict Pull-ups
2 minutes of push-ups
2 minutes of air squats

WOD 6/2/2015

10 minute AMRAP of:

10 burpees
20 wall-ball shots

then:

15 minute AMRAP of:

10 Body-weight bench press
20 toes-to-bar
30 hip extensions

WOD 6/1/2015

Run 1 mile
Rest 3 minutes
Run 3/4 mile
Rest 2 minutes
Run 1/2 mile
Rest 1 minute
Run 1/4 mile

then:

Shoulder Press 3-3-1-1-1-1-1