Archive | May 2013

You are browsing the site archives by date.

21 May WOD

Mobility (on your own) Strength: 1x1x1x1x1 hang squat snatch WOD: 7 rounds 3 hang snatch (135/95) 10 pullups 10 medball situps

20 May WOD

Mobility (on your own) Strength: 3x3x3x3 back squats @85% of 3rm (5/13) WOD: 12 min AMRAP 30 squats 12 KB swings (2/15) 100 yd run (45/35)

18 May WOD

WOD: 200 m run 20 STO (135/95) 100 double unders 400 m run 15 STO 75 DU’s 600 m run 10 STO 50 DU’s 800 m run 5 STO 25 DU’s

17 May WOD

Mobility (on your own) Strength: 6×6 weighted lunge WOD: “Gator” 8 rounds 5 Front Squats (185/135) 26 ring pushups

15 May WOD

Mobility (on your own) Strength: 1x1x1x1x1 power clean WOD: 40 release pushups 30 KB Swings (2/1.5) 20 DL (275/195) 10 Muscle Ups 20 DL (275/195) 30 KB swings (2/1.5) 40 release pushups

14 May WOD

Mobility (on your own) Strength: 3x3x3 Push Press WOD: 15 9 6 Squat snatch CTB Pullups 3 min rest 800 m run Time Trial

13 May WOD

Mobility (on your own) Strength: 3x3x3x3 back squat WOD: 4 rounds 400 m run 20 wall balls (20/14) 7 SDLHP (155/115)

10 May WOD

Mobility (on your own) Strength: 1x1x1x1x1 PartnerPalooza WOD 9: 20 min AMRAP 75 snatch (75/55) Then 50 40 30 20 10 Double Unders Situps Then 21 15 9 Thrusters (95/65) Pullups

New Pal Golf

9 May WOD

Mobility (on your own) Skill: pistol squats WOD: AMRAP in 15 5 HSPU 10 plyo pushups 15 toes 2 bar 20 double unders