6-30-11 (a,b,c)

Posted: June 30, 2011 in Wod

Early WOD 110630

5 rounds for total reps of:

30 sec. Lateral Jumps 24″
30 sec. Rest
30 sec. Shoulder Touches
30 sec. Rest
30 sec. Ring Pushups
30 sec. Rest

Mid WOD 110630

5×5 Push Press – medium/heavy, rest 90 sec.

Notes: This should be heavy, but fast. No slow press outs. Concentrate on driving the weight up with the jump.

-then-

For time @ 85%:

10 Stone to Shoulder + 10m carry
50 Box Jumps 24″ (regionals standard)
50 C2B Pullups
50 KB Snatch 24kg (25l/25r)
50 KB OH Walking Lunge Steps (25l arm/25r arm)
50 KB Thrusters 24kg (2 bells)
Row 50 Cals

Notes: Stone should be shouldered, then carried 10m in shoulder rack. Switch shoulders each rep. This entire WOD should be paced, do not go to a point of respiratory failure.

Late WOD 110630

15 minute AMRAP of:

3 Rope Climbs 15′
15 GHD Situps
20 Wall Ball

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