WODs 6.1.15 - 6.5.15

June is here!  Hydration is extremely important.  You should be drinking half your body weight in ounces plus some in water everyday.  You can not hydrate right before a wod.  Drink water consistently throughout your day.  Being dehydrated during a wod can affect your performance by as much as 15%. 

June 28th is the team Wodlife Summer games at Avondale brewery.  Kelly, Jaden, Mark and Landen will be competing as a team.  Find yourself a team and come out and join us.  Click this link for more information.


We will be finishing up the current back squat cycle this week.  If you have made all the sessions you should be much stronger.  There is no better strength builder or fat burner than the heavy back squat.  "If you want to win alot you have to squat alot" - Harvey Newton

8x4 Back Squat @ 80% 1 RM 

Alternate between sets.   1. ME Muscle ups 1 attempt.  or Ring Dips or Box Dips with feet off the floor.  2. HSW or HSH (off the wall)  If you are uncomfortable getting upside down practice the hand plant and use a spotter. 


18 Minutes to work up to a heavy snatch.  Once you miss continue to work up to a heavy clean and jerk until you miss.



75 Snatches @ 75/55

* Do not drop the bar from overhead.  There will be a 5 burpee penalty before proceeding. 


1 Minute Double Unders

1 Minute Pull Ups

1 Minute Burpees

2 Minute Double Unders

1 Minute Pull Ups

2 Minute Burpees

3 Minute Double Unders

1 Minute Pull Ups

3 Minute Burpees

* Score is total reps


800 meter row

-rest 3 min-

800 meter run

-rest 3min-

400 meter row

-rest 2 min-

400 meter run

-rest 2 min-

200 meter row

-rest 1 min-

200 meter run


Back Squat 

10x3 @ 85% 1 RM

Between sets complete 15 MB sit ups