Archive | May 2014

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15 May WOD

Strength: 12 min to work up to a heavy 1rm clean and jerk (R,B,W) WOD: (R) 7 rounds of: 15 hip-back extensions 3 strict muscle-ups (B) 7/5 rounds 15 barbell good mornings 3 muscle ups/5 muscle up progressions 4 rounds 15 barbell good mornings 5 jumping muscle ups

14 May WOD

Strength:1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm press (R,B,W) WOD: 1min cal row 1min kb swing (2/1.5/1) 1min toes 2 bar/knee up/v up 2min cal row 2min kb swing 2min toes 2 bar/knee up/v up 3min cal row 3min kb swing 3min toes 2 bar/knee up/v up

13 May WOD

Strength: 12 min to work to a heavy 1 rep snatch (R,B,W) WOD: (R) Helton 3 rounds for time of: Run 800 30 dumbbell hang squat cleans 50/35 30 burpees (B) Helton 3 rounds for time of: Run 800 30 dumbbell hang squat cleans 40/30/20/10 30 burpees Helton 1 or 2 rounds for time: Run […]

12 May WOD

Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm back squat OR 5×3 front squat (R,B,W) WOD: (R,B,W) Complete as many rounds as possible in 20 minutes of: Run 400 meters Then 3 rounds of: 5 pull-ups 10 push-ups 15 squats

9 May WOD

Strength: 1×5 warmup, 1×5 @75%, 1×5@80%, 1×5@85% of 1rm deadlift (R,B,W) WOD: (R,B,W) Zembiec 5 rounds for time of: 11 back squats, 185/125 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict […]

8 May WOD

Strength: Clean and jerk 1-1-1-1-1-1-1 reps (R,B,W) WOD: (R,B) 6 rounds 200 m run w/20lb medball 100ft farmers carry (AHAP) 1 min rest 4 rounds 200 m run w/medball 100ft farmers carry (AHAP) 1 min rest

7 May WOD

Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm press (R,B,W) WOD: (R) For time: 64 pull-ups 8 overhead squats, 205 / 135 lb. Then 2 rounds 500 m row 400 m run (B) For time: 64 pull-ups 8 overhead squats 185/155/135/115/95/75/65/55 Then 2 rounds 500 m row 400 m run 42 pullups 8 overhead squats […]

6 May WOD

Strength: 1×5, 2×3, 3×1 hang snatch (R,B,W) WOD: (R) 10 rounds for time of: 1 legless 14-foot rope ascent 200-foot sprint Then 100 kb swings (1.5/1) (B) 10 rounds 1 rope climb/3 strict pullups/5 ring rows 200 ft sprint Then 100 kb swing (1.5/1) 6 rounds 5 ring rows 200 ft sprint Then 50 kb […]

5 May WOD

Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm back squat (R,B,W) WOD: (R) For time: 50-calorie row 50 box jump overs, 24 / 20in. 50 deadlifts, 185/125lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 185/125lb. 50 box jump overs, 24 / 20in. 50-calorie […]

2 May WOD

Strength: 15 min to find 1rm deadlift (R,B,W) WOD: *It is a rest day on Mainsite today, however, I still have a WOD to be done. (R) 7 rounds 6 snatch (115/75) 12 ring pushups 24 double unders Then 100 walking lunge steps (B) 7 rounds 6 snatch (115/95/75/65/55) 12 ring push-ups/release push-ups 24 double […]