5-30-14 ALEX's B-DAY WOD!

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

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

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.

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

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

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

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

5-15-14 WOD

ANNIE 50-40-30-20-10 SIT UPS DOUBLE UNDERS CHALLENGE: 100 PUSH UPS FOR TIME

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)

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

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

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

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)

5-6-14 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 ...

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

5-2-14 WOD

Friday:
3 RFT
Row 30 Cal
30 V Ups
15 TTB

Challenge: Deadlift 2x5 3X3 3X2