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2018 June'S ARCHIVE

  • 06/28/18

    By KB Vines | In WODS | on June 28, 2018

    06/28 A) Partner wod Teams of 2 For time: 100 v ups 100 lateral jumps over paralettes 80 tuck ups 80 lateral jumps over paralettes 60 Russian twists w/medball 60 lateral jumps over paralettes 40 med ball sit-ups 40 lateral jumps over paralettes Split reps evenly, one partner works while other rests. B. Short rom […]

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  • 06/27

    By KB Vines | In WODS | on June 27, 2018

    A) bench press 7×5@70%+20/15 lbs (male/female) B. ***leaderboard*** Rx- “Amanda” 9-7-5 reps for time Ring muscle ups Squat snatch 135/95 rx. Scaled/beginner- 18-14-10 Chest to bar pull-ups 9-7-5 Squat snatches 115/75 sc. 75/55 bg 18 ctb pull-ups…9 squat snatches… 14/7…etc

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  • 06/26

    By KB Vines | In WODS | on June 26, 2018

    Intervals 5 rounds: 200m sprint 15 hang power cleans 115/75 rx. 95/65 sc. 75/55 bg 45 double unders Rest 1:1

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  • 06/25/18

    By KB Vines | In WODS | on June 25, 2018

    A) back squat: 2 reps every 45 seconds for 6 minutes at 65-75% of your 1rm B. EMOM 20 (4 rounds) Minute 1: max effort calorie row Minute 2: 12 toes to bar Minute 3: max effort burpees Minute 4: 12 ghd sit-ups Minute 5: rest Score is total number of calories rowed and burpees […]

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  • 06/20/18

    By KB Vines | In WODS | on June 20, 2018

    A)***leader-board*** “KAREN” 150 wall-balls for time 20/14 rx 18/12 sc 16/10 bg B. Bench press: 5×3@80% +10/5 lbs (male/female) Immediately following your 3rd rep, rack the weight and perform a max effort(unbroken) set of push-ups. 3 minute rest between each set. Score is total load lifted+ total number of push-ups per round. ex: 200×3+600lbs+20 pushups. […]

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  • 06/19/18

    By KB Vines | In WODS | on June 19, 2018

    06/19 partner wod teams of 2 RX- 12-9-6 reps for time: bar muscle ups 100-75-50 double unders -or- Scaled/beginner- 28-21-15 reps for time: chest to bar pull-ups 300-210-150 single unders Bar muscle ups/chest to bar pull-ups are to be done synchronized. 12 bar mu’s each partner…28 chest to bar pull-ups each partner…etc. Both partners may […]

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  • 06/18

    By KB Vines | In WODS | on June 18, 2018

    06/18 A) back squat 6×4@72.5% + 15/10 lbs (male/female) B. AMRAP 10: 50 ft front rack walking lunges w/db’s 50 ft HS’ walk or 150ft bear crawls (10) 50 ft shuttle sprints DB’s- 50/35 rx 35/20 sc 20/15 bg

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  • 06/15/18

    By KB Vines | In WODS | on June 15, 2018

    06/15 A) back squat: 4×1@90%+15/10 lbs (male/female) B. 5 RFT: 12 wall balls 9 toes to bar 6 power cleans wall balls- 30/20 rx 20/14 sc 18/12 bg power cleans- 185/125 rx 155/105 sc 115/75 bg

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  • 06/12/18

    By KB Vines | In WODS | on June 12, 2018

    06/12 Running intervals: 600m-500m-400m-300m-400m-500m-600m rest half the amount of time the previous run took. Each run should be timed separately.

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  • 06/11/18

    By KB Vines | In WODS | on June 11, 2018

    Last wave of our strength program, one reps will be retested the 2nd week of july. 06/11 A) back squat EMOM 8: 3 reps @70% of your 1rm + 15/10 lbs (male/female) B. For time: 30 hang power snatches 30 hand stand pushups 60 kettle bell swings 30 hand stand pushups 30 hang hang power […]

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