(248) 860-2898

6/22/13

6/22/13
Strength

Hi-Bar Back Squat 10X3 @ 85% – rest 2 minutes

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

or

100 T2B For Time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

6/21/13

6/21/13
Strength

Hi-Bar Back Squat 8X4 @ 80% – rest 2 minutes

Conditioning

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75#

HSPU

6/20/13

6/20/13
Strength

1a) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

1b) 4X8 GH Raise, rest 60 sec.

1c) 4X10 Good Mornings – heaviest possible, rest 60 sec.

Conditioning

“Cindy”

20 min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Squats

6/19/13

6/19/13
Strength

Hi-Bar Back Squat 7X5 @ 75% – rest 2 minutes

Barbell Gymnastics

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

6/18/13

6/18/13
Strength

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60 seconds

Conditioning

2 minutes ME Muscle-Ups or ME Ring Dips

-then-

6 minute AMRAP of:

50 Double-Unders

15 Burpees

-then-

2 minutes ME Muscle-Ups or ME C2B Pull-Ups

6/17/13

6/17/13
Strength

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60 seconds

HI-Bar Back Squat 6X6 @ 70% – rest 2 minutes

Conditioning

1 Mile Run

50 KB Swings 53/35#

25 Burpee Over Box Jumps 24″/20″

*15 minute time cap

SCORING = Total time to complete

the WOD *if you don’t finish under the

time cap every rep you were short will

add 1 second onto your time

6/15/13

6/15/13
Strength

10 minutes to establish a 1RM Clean.

15 minutes to establish a 1RM Deadlift.

Conditioning

“Isabel”

30 Snatches 135/95#

For Time:

6/14/13

6/14/13
Strength

15 minutes to establish a 1RM Split Jerk (racks may be used).

Conditioning

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.

6/13/13

6/13/13
Warm Up

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

Conditioning

“Nancy”

5 Rounds for time:

400m Run

15 Overhead Squats 95/65#

6/12/13

6/12/13
Strength

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

Conditioning

Run 1 Mile