Archive | May 2014

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20 May WOD

Strength: 1 power snatch + 1 OHS + 1 squat snatch x7 (R,B,W) WOD: (R,B,W) For time: 100-meter walking lunge 800-meter run 100 squats *extra work 3 rounds :30 L sit :30 handstand hold :30 false grip hang Advertisements

19 May WOD

Strength: 1×5 warmup, 1×3 @80%, 1×3@85%, 1×3@90% of 1rm back squat (R,B,W) WOD: (R) 10 min AMRAP 5 bar muscle ups 10 thrusters (135/95) (B) 10 min AMRAP 7CTB pullups/9 pullups 10 thrusters (135/115/95/75/65/55) 10 min AMRAP 7 ring rows 10 thrusters (65/55/45/35)

16 May WOD

Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm deadlift (R,B,W) WOD: (R) 50-40-30-20-10 reps for time of: GHD sit-ups Kb swings 2/1.5 (B) 50-40-30-20-10 reps for time of: Abmat sit-ups Kb swings 2/1.5/1 OR 40-30-20-10 30-20-10 Abmat sit-ups Kb swing

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