3 RFT
30 Alternating Pistols
7 MU (BAR or RINGS)
12 OHS 155/115
Scaled
3 RFT
30 AIR SQUATS
15 RING DIPS
15 PULL UPS
12 OHS
Challenge:
10 Min EMOM
1 HANG SNATCH, right into
1 FULL SNATCH
May 30, 2014
May 28, 2014
5-29-14 WOD
Thursday
400 M run then 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1
burpees
wallballs
Challenge
work on triple unders and 2 for 1 wall balls
make/change goals
May 27, 2014
5/28/14 WOD
12 min AMRAP
5 Deadlift 275/185 (225/155) 25 DU's
Challenge: 5-4-3-2-1 Deadlift
5-27-14 WOD
3 Rds for time of
10 HSPU
20 V ups
500 M row
Challenge: HS Hold for time against wall or free standing for those up for a real challenge.
May 22, 2014
5-23-14 WOD
2 min Burpees
1 min rest
2 min Box Jumps
1 mIn rest
2 Push ups
1 min rest
2 min air squat Score =total reps completed
challenge: accumulate 2 min of L sit
challenge: accumulate 2 min of L sit
May 20, 2014
5-21-14 WOD
10 Min AMRAP
10 Floor wipers 135/95 (scaled 95/65)
30 DU's
10 Front Squats 135/95 (scaled 95/65)
Challenge:
Clean and Jerk 5X3 60% 1 rep max
May 19, 2014
5-20-14 WOD
3 RDS
30 Power snatch 75/45
50 sit ups
800 M run
Challenge: wall sit for time (hip crease below the knee)
5-19-14 WOD
21-18-15-12-9-6-3
Wallballs
Pullups
Challenge: plank complex. 1 min plank from elbows 1 min plank from push
up position 30 sec right side 30 second left 1 min rest. Repeat. (Make
sure to keep gluts tight) 7 min total
May 16, 2014
5-16-14 WOD
20
CLEAN AND JERKS 95/65#
20 BURPEES
20 BENT OVER ROWS 95/65 (LOOK FOR BACK FORM AND SCALE AS NEEDED KNEES
SHOULD BE SLIGHTLY BENT BAR COMES UP AND TOUCHES CHEST BACK DOWN SLOW)
20 BACK EXTENSIONS/ WEIGHTED GOOD MORNINGS 45/15 (EMPTY WEIGHT FROM BARS
NO MORE BARBELL WORK)
5 ROPE CLIMBS (EXTRA CREDIT IS LEGLESS) SCALED 20 C2B PULLUPS OR 20
STRICT PULLUPS
20 WALL BALLS 20/14#
100 M FARMER CARRY 2-53/35
20 SUMO DEAD LIFT HIGH PULL WITH KB
20 MED BALL SLAMS
200 M SPRINT
May 15, 2014
5-15-14 WOD
ANNIE
50-40-30-20-10
SIT UPS
DOUBLE UNDERS
CHALLENGE: 100 PUSH UPS FOR TIME
May 13, 2014
5-14-14 WOD
5 RDS
20 KETTLE BELL SWINGS
15 KNEES to ELBOWS
400 M RUN
CHALLENGE: TABATA SIDE PLANK (ALTERNATE SIDES; 4 EACH SIDE)
CHALLENGE: TABATA SIDE PLANK (ALTERNATE SIDES; 4 EACH SIDE)
May 12, 2014
5-13-14 WOD
15 MIN AMRAP
100 M ROW
10 BOX JUMPS
10 DEAD LIFT 135/95#
200 M ROW
20 BOX JUMP
20 DEAD LIFT
300 M ROW
30 BOX JUMPS
30 DEAD LIFT
...
...
CHALLENGE: EMOM FOR 10 MIN
5 STRAIGHT LEGGED DEAD LIFT 30% MAX DL NOT TO EXCEED 135/95
May 11, 2014
5-12-14 WOD
MONDAY
9-7-5
HSPU STRICT
PISTOLS (scale off the box or 5 air squats for every pistol)
MUSCLE UPS (scale 3dips and 3pullups)
CHALLENGE: TABATA ONE LEGGED JUMP ROPE
9-7-5
HSPU STRICT
PISTOLS (scale off the box or 5 air squats for every pistol)
MUSCLE UPS (scale 3dips and 3pullups)
CHALLENGE: TABATA ONE LEGGED JUMP ROPE
May 7, 2014
5-8-14 WOD
VICKI'S B-DAY WOD
24 TOES THROUGH RINGS
24 CART-WHEELES OR FORWARD ROLLS
24 HANG CLEANS 95/65
24 DU'S
24 HANG POWER SNATCH #95/65
24 FOOT HAND STAND WALK
CHALLENGE 5-5-3-3-3-1-1 OH SQUAT
24 TOES THROUGH RINGS
24 CART-WHEELES OR FORWARD ROLLS
24 HANG CLEANS 95/65
24 DU'S
24 HANG POWER SNATCH #95/65
24 FOOT HAND STAND WALK
CHALLENGE 5-5-3-3-3-1-1 OH SQUAT
5-7-14 WOD
2 MIN AMRAP
5 DL 135/95
5 BURPEE OVER BAR (LAT JUMP COUNTS)
1 MIN REST
2 MIN AMRAP
10 PULLUPS
10 V UPS
1 MIN REST
2 MIN AMRAP
5 DL 135/95
5 BURPEE OVER BAR
CHALLENGE TABATA 4-COUNT BICYCLE KICK (OPPOSITE KNEE TOUCHES OPPOSITE ELBOW)
5 DL 135/95
5 BURPEE OVER BAR (LAT JUMP COUNTS)
1 MIN REST
2 MIN AMRAP
10 PULLUPS
10 V UPS
1 MIN REST
2 MIN AMRAP
5 DL 135/95
5 BURPEE OVER BAR
CHALLENGE TABATA 4-COUNT BICYCLE KICK (OPPOSITE KNEE TOUCHES OPPOSITE ELBOW)
May 5, 2014
5-6-14 WOD
15 Min AMRAP
10 Supine Ring Pullups
10 Ring Dips
5 Back Squat 135/95
5 Push Press 135/95
Cahllenge: Gymnastics work
HS walk
Skin the cat
Muscle up ...
10 Supine Ring Pullups
10 Ring Dips
5 Back Squat 135/95
5 Push Press 135/95
Cahllenge: Gymnastics work
HS walk
Skin the cat
Muscle up ...
May 4, 2014
5-5-2014 WOD
3 RDS
20 BURPEES
200 M SPRINT
50 LATERAL JUMPS OVER BAR WITH WEIGHTS (BOTH FEET)
50 MOUNTAIN CLIMBERS (KNEE TOUCHES ELBOW)
CHALLENGE: 400 M SPRINT
20 BURPEES
200 M SPRINT
50 LATERAL JUMPS OVER BAR WITH WEIGHTS (BOTH FEET)
50 MOUNTAIN CLIMBERS (KNEE TOUCHES ELBOW)
CHALLENGE: 400 M SPRINT
May 1, 2014
5-2-14 WOD
Friday:
3 RFT
Row 30 Cal
30 V Ups
15 TTB
Challenge: Deadlift 2x5 3X3 3X2
3 RFT
Row 30 Cal
30 V Ups
15 TTB
Challenge: Deadlift 2x5 3X3 3X2
Subscribe to:
Posts (Atom)