WOD

Wednesday 6.14

Pre-WOD:

Bench Press (5×5 -70=75%)

All:

5 Rounds NFT
100 M Farmer Carry
20 situps or 15 GHDs
:60 Plank Hold
2 Wall Climbs

Tuesday 6.13

L1:

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps 24″/20″
Wall Balls 20/14

L2:

10-9-8-7-6-5-4-3-2-1
Chest to Bar
Box Jumps 30/24
Wall Balls 20/14

Post-WOD:

800m run
rest 5:00
x3

Monday 6.12

Pre-WOD:

Every minute do 1 section
1) 10 deadlift 50%
2) 5 pull-ups + 5 push-ups
3) 5 power cleans 50%
4) 6 deadlift 60%
5) 5 Pull-ups + 5 push-ups
6) 3 power cleans 60%
7) 4 deadlift 70%
8) 5 pull-ups + 5 push-ups
9) 3 power cleans 80%

L3: King Kong

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Womens wts are 305lb DL / 175lb clean

L2:

3 rds for time
1 Deadlift 385/245
2 muscle-ups
3 cleans 205/135
4 HSPU

L1:

3 rds for time
1 deadlift 315/185
4 pull-ups
4 push-ups
3 cleans 155/105
4 db push- press 50/30

Friday 6.9

Partner WOD:

“Deck of Death”

30 Minute AMCAP (as many cards as possible)

Spade- DB Thruster 35/20lbs (L2: 50/30)
Heart- Sit-up w/ wallball toss 20/14#
Diamond- Pull-ups (L2: C2B)
Club- burpees

*Aces are 15 reps
*Face cards 10 reps
*Joker- 400m Run

One partner runs across the gym to where the cards are and picks a card from the deck and BOTH partners complete that amount of reps (if pick a 4 of diamonds, each do 4 pull-ups ) – can work at the same time. Once complete reps, next partner runs and picks next card. Score is total number of cards.

Thursday 6.8

All:

Metcon (No Measure)
EMOM -16 min
1) 2 tgu – heavy
2) 20/15 cal row or bike
3) 100m farmer carry – heavy
4) 12 alt rotational slam ball throws (6 each side) only use slam ball please.

Post WOD:

2 mile moderate pace run ( about 2 minutes slower than best mile pace)

Wednesday 6.7

Pre:

10 mins shoulder prep with coach

L1:

4 RFT
400m row or run
20 box jumps 24/20
20 dbsnatches 50/35 lbs

L2:

4 rounds
400m row or run
20 box jumps 24/20
20 db snatches 70/50 lbs

Tuesday 6.6

Pre-WOD:

Back Squat (5×5 )

L1:

100 wall balls every time you rest do 5 burpees
20/14lbs

L2:

100 wall-balls
every time you rest do
7 burpees 20/14lbs

L3:

100 wall-balls
Every time you rest do 7 burpees
30/20lbs

Monday 6.5

L2:

“Bowen”
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″

In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.

(weights are 275/185, 24/16kg, and 24/20″)

L1:

3 rds
800m run
7 deadlifts 205/145
10 burpee pull-ups
14 single arm kb thrusters 16/12kg
20 box jumps 24/20″

Friday 6.2

Pre:

Front Squat (6×2 at 90-95%)

L2:

21 Thrusters (95/65)
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

12:00 Time Cap

L1:

21 Thrusters (75/55)
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

12:00 Time Cap

Thursday 6.1

Pre:

Muscle-Up progressions
If you do not have strict pullups, do pullup strength work as directed by the coach

L2:

EMOM30
1) 15 KB Swings (32/24)
2) :30 Hollow Rocks
3) 4 Muscle Ups
4) :30 BTW HS Hold
5) 15 Wall Balls (20/14)

L1:

EMOM30
1) 15 KB Swings (24/16)
2) :30 Hollow Rocks
3) 8 Ring Dips
4) :20 BTW HS Hold
5) 15 Wall Balls (20/14)

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