May 31, 2016

6-1-16 WOD

Challenge
4 sets for quality
6 to 10 strict T2B
Max strict supine ring pull ups
6 bulgarian split squat, each side.


5X 500m row
1 to 1 rest, or switch back and forth with a partner!

May 30, 2016

5-31-16 WOD

*If you completed Murph yesterday, today will be a rest day! So not back squatting! I do not want anyone injured!

Back squat
1*5
70%
1*5
80%
1*2
85%
1*3
90%
1*1
100%
If you have not been consistent with the back squat cycle, end at 95%

10 min AMRAP
10 Hang cleans (straight setable)
20 sit ups
30 Du’s

May 26, 2016

5-27-16 WOD

Back Squat
1*4
75%
1*4
80%
1*4
80%
1*4
80%


24 min EMOM (6 rounds)
Min 1- 10 Bent over row
Min 2- 8 strict Toes 2 bar
Min 3- 40 Lateral jump over line
Min 4- 30-40 sec Hollow hold

May 25, 2016

5-26-16 WOD

Challenge
3 min max KB swings

L2
15 min AMRAP
200m run
40 DU’s
15 Ring dips

L1
15 min AMRAP
250m row
40 jump rope
10 knee push ups

May 24, 2016

5-25-16 WOD

Challenge
Prep for WOD

L2
9-7-5
Burpee box jump overs
OHS 95/65 (straightsettable)
3 min rest
9-7-5
Box jumps
Power snatch
3 min rest
9-7-5
Burpee box jump overs
OHS 95/65 (straightsettable)

L1
12min AMRAP
10 KB SWINGS
10 goblet squats
10 step ups

*Post WOD, WORK HIP MOBILITY!

May 19, 2016

5-20-16 WOD

Back squat
1*6
65%
1*6
75%
1*6
80%
1*6
80%

L2
21-15-9
Pull ups
Sit ups
Burpee box jump overs

L1
21-15-9
Ring rows
Sit ups
burpee’s

May 18, 2016

5-19-16 WOD

Challenge:
3 X Max hanging L-sit (sub a slight knee bend if needed)
*If possible, place a box and or plates a couple inches under your heels as a reference for maintaining a solid L-position!

L2
Team of 2
3 round
1000m Row
50 Ring dips

L1
12 min AMRAP
100 jump rope
20 knee push ups

May 17, 2016

5-18-16 WOD

Challenge:
Hang power clean
5-3-2-1-1-1-1
Work up to today's feel good single
*this is not a one rep max, focus on foot position in the receiving position, NO squat cleans, no failed reps, you fail you're done, no redo’s!!

L2
5 rounds
400m Run (L1 sub rowing if needed)
15 Hang power cleans

May 16, 2016

5-17-16 WOD

Back squat
1*8
65%
1*6
75%
1*4
85%
1*4
90%

2 box jumps 24/20 (L1 step ups)
2 min wall balls m-20lbs/10ft w-14lbs/10ft (L1 goblet squat)
2 min burpee’s
2 min Du’s (L1 single unders)

May 15, 2016

5-16-16 WOD

Challenge:
Max Handstand hold

L2
5 rounds
5 alternating overhead kb lunges (right arm)
5 alternating overhead kb lunges (left arm)
6 KB front rack to overhead (right arm) (press, push press, or push jerk)
6 KB front rack to overhead (left arm)
200m run

L1
10 min AMRAP
8 alternating lunges
6 strict press
30 single unders

May 12, 2016

5-13-16 WOD

Back squat

1*8
65%
1*8
70%
1*8
75%
1*8
80%

L2
500m row/ Sub 400m run
21 Thrusters 95/65
500m row
15 Thrusters
500m row
9 Thrusters

L1
12 min AMRAP
30 jump rope
12 Goblet squats
10 strict press

May 11, 2016

5-12-15 WOD

Challenge:
2min max sit ups

L2
800m run
30 deadlifts (straight setable)
30 burpee’s
30 kb front rack lunges (hold 2 kb in the rack position, NOT on the shoulders)
400m run

L1
15 min AMRAP
500m row
20 walking lunges
10 burpee’s
10 press’s

May 10, 2016

5-11-16 WOD

Challenge:
4 rounds for quality
10-20 GHD sit ups L1 20 sit ups
10 bent over row (KB/DB)
20-40 DU’s

L2
10-9-8-7-6-5-4-3-2-1
Wall balls
Handstand push ups (Scale with DB press)

L1
10-9-8-7-6-5-4-3-2-1
Goblet squat
Seated DB press

May 9, 2016

5-10-16 WOD

Challenge:
Back squat
1*8
65%
1*8
70%
1*6
80%
1*6
85%

L2
4 min AMRAP
6 burpee box jump overs
10 pull ups
12 KB swings
2 min rest

4 min AMRAP
4 burpee box jump overs
7 pull ups
8 KB swings

L1
10 min AMRAP
250m row
10 ring rows
12 KB swings

May 8, 2016

5-9-16 WOD

Challenge:
400m run for time

10min AMRAP
15 front rack lunges (straight setable)
20 sit ups
25 Du’s

May 6, 2016

5-7-16 WOD

Main site wod from 4-27-16
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
185-lb. deadlifts
(Scale load as needed, and scale to double unders if Needed)

May 5, 2016

5-6-16 WOD

Challenge:
Back squat
1*10
60%
1*10
65%
1*8
70%
1*8
75%

L2
Death by pull ups + Du’s
Min 1 20 Du’s 3 pull ups
Min 2 20 Du’s 6 pull ups
Min 3 20 Du’s 9 pull ups
Min 4 20 Du’s 12 pull ups
Min 5 20 Du’s 15 pull ups
Min 6 20 Du’s 18 pull ups
Min 7 …...etc
*Note: this is a lot of pull ups, min 8 is 103 reps, If you are scaling with a band, do not exceed min 8, If you Start to blister, please stop!

L1
8 min AMRAP
15 Jump rope
6 ring rows

May 4, 2016

5-5-16 WOD

Challenge:
Tabata Mt. climbers

L2
Claudia
5 rounds
20 KB swings
400m run

L1
3 rounds
20 KB swings
100 jump rope