FRAN 6/7/14
Fran
21-15-9
Thrusters 95/65
Pullups
WOD 6/6/14
Back Squat (High Bar) 8×4 at 70% 1RM
Band Deadlift 6×3 at 50% 1RM
3 rounds for time of: 40 Double Unders 5 Handstand Push-ups 7 Push Press, 135/95 lbs 9 Toes-to-bars
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…
DetailsWOD 6/4/14
Push Press 3-3-3-3-3-3-3-3
Complete as many rounds as possible in 10 mins of:
1/2 Gasser
10 Ring Dips
10 Box Jumps 30/24 in
10 Ring Dips
10 Box Jumps 30/24 in
Buyout
Handstand work
Hollow and Arch body work
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…
Details
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…
Details
WOD 5/31/14
Push Press : 3 Rep Max
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
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…
Details
WOD 5/29/14
Every minute on the minute for 10 mins:
3 Snatch Pulls, 100% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
Buyout
3×10 Deficit Snatch Lift offs
WOD 5/28/14
Bench Press 5-5-5-5-5
Then:
Squatting Grace
30 Squat Clean & Jerks 135 lbs
Buyout
4×12 Tate Presses
100 Tricep banded tricep push downs
