Thursday, June 6th WOD


WOD:  “Squat Clean Ladder”  (2019 Rogue Invitational WOD)

-10 squat clean, 135 / 95 lb.

-8 squat cleans, 175 / 115 lb.

-6 squat cleans, 205 / 135 lb.

-4 squat cleans, 235 / 155 lb.

-2 squat cleans, 255 / 170 lb.

Wednesday, June 5th WOD


Strength WOD:  Press

-5 at 65%

-5 at 75%

-5+ at 85%

Skill practice:  Handstand push ups (10 minute practice

WOD:  “Snatch and Press” (2019 Rogue Invitational WOD)

3 Rounds

-20 DB snatch, 70/45 lbs

-9 strict hspu

Tuesday, June 4th WOD


WOD: “Chipper” (2019 Rogue Invitational WOD)

-100/70 cal row

-80 wall ball, 20 / 14 lb.

-60 GHD

-40 box jump over, 24″ / 20″

-96’ Overhead walking lunge double KB, 53 / 35 lb.

TIME CAP 25 MINUTES

Monday, June 3rd WOD


Strength WOD:  Deadlift

-5 at 65% of 1RH est. 5/24/2019

-5 at 75%

-5+ at 85%

WOD:  “The Mule” (2019 Rogue Invitational WOD)

21-15-9

-Deadlift 255/155 lbs

-Burpee Pull up

TEN MINUTE TIME CAP

Friday, May 31st WOD


WOD:  Two sets For Time:

-300m Sprint

-30 Toes-to-Bar

-20 Kipping Handstand Push-Ups

-20 Burpees

-10 Bar Muscle-Ups

-100 Double Unders

Rest 4 minutes then repeat

Thursday, May 30th WOD


WOD:  4 sets not for time

-7 Bench press at 70%

-14 Glute bridges

-21 Hip extensions

Midline:  3 sets not for time

-20 Weighted ab mat sit ups

-200m Suitcase carry (AHAP, using a KB or DB; 100m down, 100m back)

Wednesday, May 29th WOD


Strength WOD:  EOMOM 16

-Back squat

On the 0:00… 3 Reps @ 75%

On the 2:00… 2 Reps @ 80%

On the 4:00… 1 Rep @ 85%

On the 6:00… 3 Reps @ 80%

On the 8:00… 2 Reps @ 85%

On the 10:00…1 Rep @ 90%

On the 12:00…3 Reps @ 85%

On the 14:00… 2 Reps @ 90%

On the 16:00…1 Rep @ 95%

Rest four minutes then begin conditioning

Row conditioning:  10 rounds

-Row 250/200m (male/female)

-Rest 1 minute

Tuesday, May 28th WOD


Strength WOD:  12 minutes to establish a 1RH Hang squat snatch

Conditioning WOD:  EMOM 16

-Minute 1:  3 Hang squat snatch at 80-85% of build

-Minute 2:  20/14 Calorie Bike

-Minute 3:  1 round of “Nate”

-Minute 4:  Rest

Nate = 2 Ring MU, 4 HSPU, 8 AKBS 53/35 lbs

Scaled athletes can perform 16/12 Calorie bike, Ring swings and modified HSPU, and a lower weight for the KBS.