WOD 6/10/14

Every Minute on the Minute for 10 minutes:

3 power cleans
pick heaviest load possible while maintaining proper foot placement.


3 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
50 Double Unders


Handstand Holds

WOD 6/9/14

Bench Press : 3 Rep Max   Weighted Pull-up: 3 Rep Max Work to heaviest set of  three in both exercises.  If you don’t yet have a dead hang pullup use as light of band possible with a spotter to assure chin over the bar. Then: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15…

WOD 6/5/14

Every 1 mins for 10 mins: 3 Position Snatch 90% 1RM For time: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s Buyout Handstands Hollow and Arch Body…

WOD 6/3/14

Every 1 minute for 10 minutes: Squat Clean & Jerk 1 Squat Clean & Jerk, 90% 1RM 3 rounds for time of: 7 Jerks, 115/75 lbs 7 Toes-to-bars 50 Double Unders Buyout Handstands Hollow and Arch Body work Check out the progressions on the picture of Erin Tieder USA.  Notice pictures 3 and 4.  In…

WOD 6/2/14

Back Squat (High Bar) 6-6-6-6-6-6 Band Deadlift 6×3 at 50% 1RM Then: 21-15-9 reps, for time of: Back Squat, 1x bodyweight Deadlift, 1x bodyweight Burpee Buyout Handstand Holds and Walks Connectivity Drills Please Take a moment to read the perfect handstand from //theoutlawway.com/doctrine/outlaw-connectivity-doctrine/ The Perfect Handstand The ability to hold a handstand requires equal parts…

WOD 5/30/14

Max Effort Lower Body Back Squat (High Bar) : 3 Rep Max Complete as many rounds as possible in 10 mins of: 20 Kettlebell Snatches, 24/16 kg 20 Weighted Box Step-ups, 24/16 kg 20 Handstand Shoulder Touches* * If you can Handstand Walk, complete a 40′ Handstand Walk instead Buyout Handstand Holds 4x 1 minute.  Try…