1600 SW 17th Ave
Ocala, FL 34471

Month

June 2013

7/01/13

Strength Back Squat 5 @ 65% 5 @ 75% 5+ @ 85%         WOD 50 Dubs 30 Wall Balls 30 KB Swing 50 Dubs 20 Wall Balls 20 KB Swings 50 Dubs 10 Wall Balls 10 KB Swings 50 Dubs
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6/28/13

Skill/Strength Find 1RM Split Jerk WOD Complete 50 Thrusters 95/65 EMOM 15 Lateral Bar Hops (10 min cap)
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6/27/13

WOD Tabatas push up rest 1 Min sit ups rest 1 min Dubs
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6/26/13

Skill KB Snatch (Russian style) WOD Maximal Effort 400m Sprint then rest 4 Min then 5 Min UB ME Russian KB Snatches (if KB touches the ground there is a 5 burpee penalty to continue)
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6/25/13

Skill Hand Stand Push Up (HSPU) WOD 10 MIN AMRAP of HSPU EMOM 4 Deadlifts @ 225/155
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6/24/13

Strength Back Squat 5 @ 75%, 3 @ 85%, 1+ @ 95% WOD 4-Rounds 6- T-2-B 12- Front Squats 135/95 24- UB Dubs (20 min cap)
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6/21/13

 Skill Split Jerk WOD Paleo WOD 3 3min AMRAP Burpee Box Jump (24/20) (20/3plates) (each rep is worth 3 points Then 4 Min AMRAP 10-Slam Balls 15-Box Jups (24/20) (20/3plates)
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6/19/13

Paleo Wod 2 WOD 300m Shuttle Run 10 wall balls 200m shuttle Run 20 wall balls 100m Shuttle Run 30 Wall balls (wall ball weight is 20/15 if you scale the weight that is the weight you must use when reassessing the paleo wods)
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6/14/13

Strength 15 Min to establish 1rm Shoulder 2 overhead (push press, push jerk, split jerk) WOD “Biggie Smalls” 6 Rounds 10 tire flips (with a large tire) 200 M tire run (small tire) 10 tire squats (small tire)   Shoulder to overhead demo/standards
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6/13/13

Skill Ring Dips 12 Min Ladder 2, 4, 6, 8, etc…. Ring Dips Push Press 95/65
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