Isabel
WOD 6 . 27 . 18 A. Build to a heavy snatch in 10 min OR 3 snatches on the minute for 10 minutes. B. Isabel 30 Snatches for time 135/95 C. 12 min ABS
Thighs and Bi’s
WOD . 6 . 25 . 18 A. Back Squat 8 x 2 build to a 2 rep max back squat on the 2 minute. B. Thighs and Bi’s For time 30 back squats 135 / 95 30 pull ups 30 front squats 115 / 85 30 pull ups 30 OHS 95 / 65 30
Power Braid
WOD 6 . 22 . 18 A. Split Jerk Build to a heavy 2 rep Split Jerk B. ” power braid ” 10 Push Jerk 155 / 105 20 Toes to bar 30 burpees 400m Run 50 Wall Balls 400m Run 30 Push ups 20 toes to bar 10 Push Jerk 155 / 105
Pechanga
WOD 6 . 21 . 18 ” Pechanga ” 7 x 2 min Rounds run 250m 7 deadlifts 255 / 175 max reps double unders Rest 1 minute
tornado 7-5-3
WOD 6 . 19 . 18 7 min AMRAP 7 Pull ups 7 KBS 70 / 53 7 Box jumps Rest 3 minutes 5 min AMRAP 5 CTB 5 KBS 5 box jumps Rest 3 minutes 3 min amrap 3 bar muscle ups 3 KBS 3 box jumps
Hang Clean Complex
WOD 6 . 18 . 18 A. 5 sets every 2 minutes perform 3 Hang power clean 3 front squats 3 push jerks Building. Score heaviest successful complex B. Cash out 10 – 1 Thruster 115 / 75 run 100m After each set.
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Ground Beef
WOD 6 . 15 . 18 A. Sled push 100 ‘ ( 50 high then 50 low ) x 4 Sets B. “Ground Beef ” 8 minute AMRAP 3 push ups 3 deadlifts 6 push ups 3 deadlifts 9 push ups 3 deadlifts 12 push ups 6 deadlifts 15 push ups 6 deaadlifts 18 push
Horizontal Displacement Hoopla
WOD 6 . 14 . 18 Horizontal Displacement Hoopla For time Run 500m Run 400m with medball 20 / 14 250m Farmer carry 2 x 53 / 35 KBS 100 foot Handstand walk ( scale with bear crawl ) (( 100 ‘ is from the garage door to the tape and back )). 250m Farmer
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