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2016 June'S ARCHIVE

  • Thursday 06/30/16

    By KB Vines | In WODS | on June 30, 2016

    For time: 50 dual kb deadlifts+50 dual kb Russian kb swings+50 dual kb front squats. Must be done unpartitioned, every time you break run 100 meters. 45/35 rx. 35/25 sc. 25/15 bg 

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  • Wednesday 06/29/16

    By KB Vines | In WODS | on June 29, 2016

    A)**leaderboard*** “Randy” 75 power snatches for time 75/55 rx                                                 55/35 sc                                          […]

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  • 06/28/16

    By KB Vines | In WODS | on June 28, 2016

    100 burpees for time  Every 90 seconds perform 25 double unders or 75 single unders

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  • Monday 06/27/16

    By KB Vines | In WODS | on June 27, 2016

    06/27/16 A) 3 rounds:     Max effort unbroken wall balls 20/14 rx. 18/12 sc. 16/10 bg  Rest 3 minutes between each attempt. Must be performed unbroken. B) 3 rounds: (rest 4 minutes between each round)     EMOM Minute 1: 1 front squat+1 muscle up or 2 pullups Minute 2: 2 front squats+2 muscle […]

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  • Thursday 06/23/16

    By KB Vines | In WODS | on June 23, 2016

    06/23/16 Skill work: spend 10 minutes working on kip swing. Focus on each position, arch and hollow. Feet together, toes pointed, glutes activated, Lats activated. Initiate the movement through the shoulders. The speed of the arch should be the same for the hollow. Just like a pendulum. Same speed both ways. A) EMOM for 10 […]

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  • 06/22/16

    By KB Vines | In WODS | on June 22, 2016

    A)Wendler cycle 3 week 3 Add 10 lbs to your 1rm shoulder press Take 90% for your training max. Warmup: 1×8@45% 1×6@60%. 1×2@70% Working: 1×5@75%. 1×3@85%. 1×1+95% B) 15 minute amrap:     10 sumo deadlift high pulls w/kb 70/55 rx. 55/35 sc. 45/25 bg      10 box jumps 24/20 rx. 18/12 sc/bg   […]

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  • 06/21/16

    By KB Vines | In WODS | on June 21, 2016
  • Monday 06/20/16

    By KB Vines | In WODS | on June 20, 2016

    Congrats you’re on the last week of wendler! Finish strong! 💪🏻 Next week we will deload and retest our maxes the following week. a)Wendler cycle 3 week 3 Add 20 lbs to your 1rm back squat Take 90% for your training max. Warmup: 1×8@45% 1×6@60%. 1×2@70% Working: 1×5@75%. 1×3@85%. 1×1+95% B) for time:     […]

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  • Friday 06/17/16

    By KB Vines | In WODS | on June 17, 2016

    06/17/16 A)Wendler cycle 3 week 2 Adding 20lbs to your 1rm deadlift Take 90% for your training max Warmup: 1×8@45%. 1×6@60%. 1×2@70% Working: 1×3@80%. 1×3@85%. 1×3+@90% B) leaderboard: “Diane” 21-15-9 Deadlifts 225/155 rx 185/125 sc. 135/95 bg Hand stand push-ups

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  • Thursday 06/16/16

    By KB Vines | In WODS | on June 16, 2016

    A)12 minutes to find your max height box jump B) midline work:      20 toes to rings       30 second hollow hold      20 ghd sit-ups      30 second hollow hold      20 weighted sit-ups w/kb 55/35 rx 45/25 sc. 35/15 bg      30 second follow hold     […]

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