Archive | May 2015

You are browsing the site archives by date.

14 May WOD 

Strength: 10×1 clean WOD:  50 thrusters 135/95 *every 2 minutes you will complete 5 bar facing burpees *extra work  50ft handstand walk or handstand walk practice 

13 May WOD 

Strength: Every 2 minutes for 20 min. complete: 1 snatch pull+2 hang squat snatch(work up to as heavy as you can) WOD: 1 mile run 50 wallball shots 10 straight arm pull to inverted hang

12 May WOD

Strength: 10×1 snatch+snatch balance  WOD: For time: 800 m run 135/95lb . overhead squats, 25 reps 50 abmat sit-ups  75 double-unders 135/95lb sumo deadlift high pulls, 25 reps 50 box jump overs, 24/20 inches 26 min cap

11 May WOD

Strength: 2×7/13 @70% of 1rm front squat  WOD: “Moore“ Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up Post number of handstand push-ups completed for each round.

7 May WOD 

Strength: 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80% of 1rm clean WOD: “Fran”  21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups

6 May WOD 

Strength/WOD: Every 2 minutes for 20 min. complete: 2 hang squat clean+ 1 split jerk (work up to as heavy as you can) *extra work 1 mile run 50 box jumps 24/20 10 muscle ups or 10x 1 ctb pull-up + 1 ring dip

5 May WOD 

Strength: 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80% of 1rm snatch WOD: 5 rounds for time of: Row 25 calories 15 deadlifts 225/155 9 strict handstand push-ups *Extra work 27 CTB pull-ups 27 ring dips  5 min cap 

4 May WOD 

Strength: 2×7/13 front squats/back squats @65% of 1rm front squat WOD: 5 rounds for time of: 15 power snatch 75/55lb 15 deficit push-ups, hands on 25-lb. plates Run 400 meters *Extra work  21 alt single leg squats 21 toes 2 bar  4 min cap 

1 May WOD 

Strength: 15 min to work towards a heavy 1rm back squat WOD:  10 rounds  5 thrusters 115/75 10 ring dips  15 abmat sit-ups  22 min cap  *Extra work 600 m run 60 double unders 400 m run 40 double unders 200 m run  20 double unders  9 min cap