5-1-14 WOD

"Framanda"
21 Thrusters 95/65 
9 MU (21 C2B or Regular PU & 9 Dips)
15 Thrusters 
7 MU (15 C2B or Regular PU & 7 Dips)
9 Thrusters 
5 MU (9 C2B or Regular PU & 5 Dips)
Time Cap 15 min

Challenge: Tabata Superman Hold

4-30-14 WOD

12 MIN 
(add 1 rep to each, every round)
1 KB Snatch (right) 53/35 
1 Burpee
1 KB Snatch (Left)

Challenge: 1min max S2O with KB Right, 1 min rest, 1 min max S2O Left

4-29-14 WOD

For Time:
800m Run
10 Hang PWR Cleans 95/65
20 Floor Wipers
400m Run
20 Hang PWR Cleans
30 Floor Wipers 200m
Run 30 Hang PWR
Cleans 40 Floor Wipers

Challenge: 10min EMOM 3 Power Cleans (About 70%-80% of 1RM Squat Clean)

4-28-14 WOD

15 min AMRAP
1 wall walk
1 round of cindy(5 pull ups, 10 push ups, 15 squats)
2 wall walks
1 round of cindy
3 wall walks
1 round of cindy
4.........ect.

Challenge:
Max strict pull ups

4-25-14 WOD

Isabell 30 Snatches 135/95 

Challenge: Squat Snatch – technique 15 Min (Do your mobility prep work before class begins)

4-24-14 WOD

Row 1000
Rest 3 min then complete
MEGAN
21-15-9
Burpees
KBS
DU’s
Challenge: take 15 min to complete 5 rounds 5 strict TTB 5 skin the cats 20 sec hollow hold

4-23-14 WOD

2 RFT 
22 push ups 
22 Jump Overs 
22 Pull Ups 22 
S2O 95/65 22 
Wall Balls 
200m run 

Challenge: 2min max thrusters 95/65

4-22-14 WOD

Tabata:

Row(calories)

Push ups (no flash)

Sit ups

Air squats

Score total reps

Challenge: 5x5 strict pull ups (make them weighted if you can)

4-21-14 WOD

Team Style-split work as needed between 2 athletse

For Time

60 pwr Cleans 135/95

60 t2b

60 box jumps

60 du

60 deadlifts 135/95

60 burpee pull ups

240ft oh walking lunge 45/25

35 min time cap

Challenge: set up for WOD 

4-18-14 WOD

7RFT

7 c2b

7 front squats (45% load of squat clean)

7 HSPU

Challenge: Squat Clean 1x5 2x3 2x2 3x1

4-17-14 WOD

8 min amrap 
7 Bar Facing Burpees 
7 Hang PWR Snatches 95/65 

Challenge: Tabata OHS HOLD… YES- HOLD IT!! Choose load. Load should be challenging but can be maintained holding over head the entire tabata. Back Rack during 10 sec rest. You may drop and power snatch for next round if you must… Show active and good shoulders.

4-16-14 WOD

12 min Amrap 
200m Row 
21 ab mat Sit ups 
12 Box Jumps 

Challenge: 90 Sec Max Sculling Sit Ups

4-15-14 WOD

Run 1 Mile 

Challenge: Try to establish true 20 rep max back squat (no more than 2 attempts. Reinforce GOOD mechanics with depth, torso, drive ect. not load)

4-14-14 WOD

4 Sets 1:1 Rest between each movement (please record total time elapsed AND reps for Ring work)
Run 400 (rest amount of time to complete run, then move on to dips/MU)
Max Ring Dips (from parallel sets or rings. Do MU if you have them)

Challenge: Complete 50 Hip Extensions (break up as needed) Sub 75 Superman's - Quality not Time

4-11-14 WOD

75 Sit Ups
50 Walking Lunges 
25 Hang PWR Cleans 95/65 
15 Cal Row 
25 Hang PWR Cleans 
50 Walking Lunges 
75 Sit ups 

Challenge: Tabata Row Set Damper 5

4-10-14 WOD

12min AMRAP
Run 200
15 Sec Push Up Plank
10 Push Ups (Chest touches, no palm flash.)

Challenge: Show your coach your perfect push up, with whatever variation using. Use this time to find the perfect position with lumbar/hips/midline/shoulders ect. Push Ups in WOD should be to this standard. If you have this movement, find your max weighted push up.

4-9-14 WOD

For Time

21-15-9

SDHP 95/65#

Box Jumps

Challenge: long jump for distance

4-8-14 WOD

4 RFT 
20 TTB (TTR (RINGS) if unable link on bar) 
30 Wall Balls 20/14 
40 DU’s 

Challenge: Front Squat 2x5 2x3 3x2 (working up in load if form allows to find 2 rep front squat)

4-7-14 WOD

TALL SOCKS!
For Time:
Row 1000 5 Rope Climbs (5 Consecutive Strict Pull ups = 1 Rope Climb)
Run 800
50 KBS 53/35
Row 500
3 Rope Climbs
Run 400
25 KBS
Row 250
1 Rope Climb
Run 200
10 KBS

Challenge: Tabata Hollow Hold (Make sure everyone’s shoulders are UP!!)

4-4-14 WOD

12 Min Ladder 
( add 3 more reps each Round) 
3 S2O 115/75# 
3 Box Jumps 
200m Run 
Add 3 reps 
6 S2O 
6 Box Jumps 
200m Run 
Add 3 reps ect.. 

Challenge: Find 1 Rep Strict Press 5-4-3-2-1-1-1 (Hollow and active midline, no arching.)

4-3-14 WOD

5 Rounds
Row 20 Calories
10 Burpees
10 Power Cleans 135/95 (Load should be nearly straightsetable)
1:1 Rest between Each Round

Challenge: tabata burpee Broad Jump for distance Or Bear Crawl for distance. Your Coach Chooses!

4-2-14 WOD

15 Min AMRAP 
Max OHS (athletes choose load. Should be able to rep no less than 10 and not more than 30, as a general guide) 
Run 400 
Challenge: Snatch Balance 5X5 (work speed under the bar. Pause at the bottom. Do not bottom out. Add load with if technique and speed allows.