Archive | May 2016

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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 

10 May WOD 

Warm-up:50 Abmat sit-ups  WOD: 104 wallballs (20/14)(10/10) 52 Pullups 14 min cap  Then  12 minutes to find a heavy 1 rep snatch 

9 May WOD 

Strength: 2×5/10 FS/BS @65% of 1rm FS  WOD: For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups *courtesy of Mainsite 

6 May WOD 

Strength:7/13 FS/BS @60% of FS 1rm WOD: Falkel  25 min AMRAP  8 handstand push-ups 8 box jumps, 30/24-inch box 15-ft. rope climb, 1 ascent

5 May WOD 

Strength: 5×1 above the knee clean Then  7 min EMOM  Every :30 full clean @80% of above the knee WOD: 3000 m row 300 double unders  26 min cap 

4 May WOD 

WOD: 4 rounds  15 ohs 115/80 20 toes 2 bar Then 3 min rest Strength: 5×1 push jerk 

3 May WOD 

Strength: 5×1 above the knee snatch  Then  7 min EMOM  Every :30 full snatch @ 80% of above the knee WOD: 3 rounds 21 deadlifts 185/135 15 CTB Pullups  9 burpees over the bar  16 min cap *extra work  3 rounds  :30 L sit :30 cal row