6-1-15 WOD

death by double unders

every minute on the minute add 10 du’s

*example

min 1=10 du’s

min 2=20 du’s  exedra…..

spend at least 10 min working on Du’s if double unders isn't in your box of tricks   

Challenge:

“baseline”

500m row

40 air squats

30 sit ups

20 push ups

10 pull ups

5-29-15 WOD

10 Min Amrap

5 Box Jumps

10 Knee 2 Elbow

15 Du’s

Challenge:

5 Rounds

30 Sec Stepping Plank (have bumper(s) stacked under you. Start in push up position, plate between hands, and step both hands on top and back off)

30 Seconds Sit Ups

15 Sec Hollow Hold

Rest 30 Sec

5-28-15 WOD

In the Spirit of the NW Regionals Weekend

Regional WOD 2

“Tommy V”

21 Thrusters 115/75#

12 Rope Climbs (sub 3 strict Pull Ups = 1 climb)

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

16 Min Time Cap

Challenge: 5X3 Hang Squat Cleans  work up in load if form allows

Note: If you are resting on climbs let next athlete in will complete theirs…

5-27-15 WOD

For Time:

21 Turkish Get Ups-R

21 KBS

21 Turkish Get Ups- L

21 KBS

15 Turkish Get Ups- R

15 KBS

15 Turkish Get Ups- L

15 KBS

9 Turkish Get Ups -R

9 KBS

9 Turkish Get Ups- L

Challenge: Muscle Snatch 7X1 (This will be a true muscle snatch, no dipping to get under the bar. Stay Fast with your turnover)

5-26-15 WOD

If you completed Murph, ideally today would be a rest day. OR M-WOD off a running 30 min clock every 5min light row 250m. Remaining time couch stretch. Banded Couch. Floss Hammies. Smash Pecs/Quads…

5 Rounds

1 Min Burpees

1 Min Plank

1 Min Row

Challenge: 2 Min Max Sit Ups Rest 1 min 1 Min Mountain Climbers

5-25-15 WOD

MURPH

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

If you have a 20# Weight Vest, bring it!   

Navy Lieutenant Michael Murphy, was was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death

5-22-15 WOD

7 rounds
7 hang power snatch 135/95
7 box jump 30/24

Challenge: work squat snatch x 15 min

5-21-15 WOD

20min amrap
10 push ups (palm flash)
20 kbs
30 du
40 sit ups

Challenege: 500m row for time

5-20-15 WOD

Every 4 min for 4 rounds
Run 400 or row
handstand walk for distance (sub walk walks)

Challenge: bring sally up planks

5-19-15 WOD

5 Rounds
7 ohs 135/95
15 pull ups
20 burpees

Cap 20 min*  if you think you may not complete in 20 or less, scale weight and or reps to allow for increased intensity.

Challenge: heaving snatch balance 5x3 facing rig

5-18-15 WOD

Monday 5-18-15 WOD
14 min amrap
5 hang cleans 165/115 (straightsetable)
7 box jumps
9 ttb

Challenge: 10 sets of: squat clean + 2 front squat+ pause split jerk. Pause only in receive position. 3 second hold before recovering. Unbalanced reps do not count here. Increasing load if form allows. Work technique and speed in the split. Key is balanced footwork of split.

5-15-15 WOD

For Time:

Run 1 Mile

30 Clean and Jerks 135/95

Run 1 Mile

Challenge: 7X3 Split Jerk Drills (split jerk, pause, recover X3 do not exceed 115/75#)

5-14-15 WOD

For Time:

 

15 Strict HSPU

20 Deadlifts

30 Pull Ups

40 Cal Row or Run 600m

30 Pull Ups

20 Deadlifts

15 Strict HSPU

*Weight for DL should allow for touch-n-go reps.

Time Cap: 20 Min

Challenge: Weighted Good Mornings 5X7 (stay at same Load) Slow and Controlled. Only allow yourself to go down as far as hammies will allow. Spine stays neutral during entire movement. 

5-13-15 WOD

For Time:

50 DU’s

50 Front Rack Lunges 75/55

20 TTB

50 Du’s

20 TTB

50 Front Rack Lunges 75/55

50 Du’s

Challenge: Front Squat 5X5 (warm up and find load. Stick with same weight if possible. Around 60% No more than 2 min rest between sets)

5-12-15 WOD

7 Rounds rest 60 between sets

Run or Row 200

20 Sculling Sit Ups

Challenge: Tabata Sit Ups

5-11-15 WOD

Teams of 2 with one athlete working at a time

100 KBS 53/35

400m Run*

70 Thrusters 75/45#

400m Run

80 Burpees

400m Run

70 Thrusters 75/45#

400m Run*

100 KBS

*Both Athletes run at the same time.. Please do not drop weight from overhead with this one(:

Cool Down: Bring Sally Up Plank (start in regular plank position, on up, walk from elbows up to palms, and back down to elbows for down..)

5-8-15 WOD

21-15-9

Burpee box jumps overs

OH Walking lunge 115/75

*Athlete will hold the bar in a snatch/OHS grip position, practice this movement with a light load before loading on any weight.

Challenge:

3 rounds

10-15 Straight leg dead lifts (do not exceed 30% 1RM deadlift)

30-45 sec superman hold

4-8 strict toes 2 bar

5-7-15 WOD

10-9-8-7-6-5-4-3-2-1

supine ring pull ups

1-2-3-4-5-6-7-8-9-10

wall balls

Challenge:

5x2 squats cleans

3 sec pause in the receiving position

*at the bottom of the squat when athlete catches the bar they will pause for 3 seconds, if the athlete is in a pore position lighten the load till athlete is in good position. Sub power clean, set feet, then front squat hold!

5-6-15 WOD

1000m row

100 Du’s

500m row

Challenge:

3 pull Max watts

7 attempts

*you will have seven attempts, pulling on the handle only 3 time to produce the highest watts per hour score, Jaylin Ladiges is the only athlete we have had to break 1000! he rower does not need to be reset the fan only need to come to a complete stop.

5-5-15 WOD Happy 5th of May!

Cindy

20min AMRAP

5 pull ups

10 push ups (NO palm flash)

15 Squats

Challenge:

2 min max sit ups

5-4-15 WOD

3 Rounds

15 power Snatch 115/75

800m run

Challenge:

Strict press

5X3

*15 min time cap