Archive | May 2016

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19 May WOD 

Strength: 6 rounds Every 2 minutes perform 2 Hang squat cleans working up to as heavy as you can handle  WOD: 3 rounds 7 strict HSPU or 10 kip HSPU  14 power cleans 135/95 21 cal row 18 min cap *extra work  20 or 40 or 60 ghd sit-ups   Advertisements

18 May WOD 

Strength: 7×1 split jerk  WOD: 1 minute of hang squat cleans, 45/30-lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45/30-lb. dumbbells 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 45/30-lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars

17 May WOD 

Strength: 6 rounds Every 2 minutes perform 2 Hang squat snatch working up to as heavy as you can handle  WOD: AMRAP in 20 “Cindy” 5 Pullups  10 push-ups  15 squats 

16 May WOD 

Strength: 2×5/10 FS/BS @70% of 1rm FS WOD: 21 thrusters 95/65 3 leg less or 4 rope climbs 15 thrusters 95/65 2 leg less or 3 rope climbs 9 thrusters  1 leg less or 2 rope climbs *12 min cap *extra work 3 rounds  :30 handstand hold  7 strict toes 2 bar 

13 May WOD 

Strength: 2×5/10 FS/BS @65% of 1rm FS  WOD: “Nate”  Complete as many rounds in twenty minutes as you can of:  2 Muscle-ups 4 Handstand Push-ups 8 2/1.5-Pood Kettlebell swings  OR Regional Nate 10 rounds for time of: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches  Men use 70 lb., women use 53 lb.

12 May WOD 

50 double unders  3 rds 50 yd pinch grip carry (25/15/10) 25 lunge steps  50 double unders  3 rds  50 yd pinch grip carry 25 lunge steps  50 double unders  *20 min cap Then 12 minutes to work to a heavy 1 rep clean and jerk 

11 May WOD 

Strength:5×3 strict press WOD: 3 rounds 400 m run 40 Abmat sit-ups  7 deadlifts (405/275)(315/205)(275/185) 22 min cap