18 June 2013 WOD

18.06.2013

WOD: 4 rounds
400m Run
3 x Rope Climb
7 x Clean and Jerk

Finisher: 10min max
Death By Burpee Box Jumps

Option A:
Clean and Jerks 70kg/45kg
Burpee box jumps 24”/20”

Option B:
C&J @ 50/35
Sub Rope Climbs For 9 Surpine Pull Ups
Burpee Box Jumps @ 20”/16”

Option C:

C&J @ 40-Bar Weight
Sub Rope Climbs For 6 Surpine Pull Ups
Burpee Box Jumps @ 14” down to weight plate stack

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17 June 2013 WOD

17.06.2013

WOD 1: 1 Round every 45 Seconds for 15 Rounds:

2 Power Snatches
1 Behind Neck Push Press

WOD 2: 3 Rounds

50 Double Unders
20 Hand Stand Push Ups
15 Toes to Bar

** WORK:REST ratio 1:1 after round 1, and 1:2 after round 2, to allow each round to be max effort!!!

Option A:
70% of Snatch

Option B:
50% of Snatch
100 skips instead of Double Unders
Piked Push Ups

Option C:
30kg-Bar Weight
50 skips
Piked or Normal Push Ups
Knee tucks

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15 June 2013 WOD

15.06.2013

“Kalsu”

100 Thruster for Time…. However at the Start of every minute you must complete 5 Buepees.

Option A:
60kg/40kg

Option B:
40kg/30kg

Option C:
Bar Weight

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14 June 2013 WOD

14.06.2013

WOD 1: Bar Complex
2 x Squat Clean
1 x Front Squat
2 x Split Jerk

15 Min to find heaviest weight possible without dropping bar…

WOD 2:

30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 1km
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups

Option A:
KB @ 32/24
WB @9kg/7kg

Option B:
KB @ 20/16
WB @ 7/4

Option C:
KB @ 16/12/8
WB @ 4

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13 June 2013 WOD

13.06.2013

10min AMRAP:
MAX Hand Stand Hold
50 Double Unders

Run 1.6km

10Rounds:
5 Ring Dips
7 Push Ups
9 Box Jumps

Option A:
Box Jumps 24”/20”

Option B:
Use Band for Ring Dips
Box Jumps 20”/18”

Option C:
Max Push Up Hold
Normal Skips
Use Band for Ring Dips
Box Jumps 18”/14”/ Weight Stack

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