Month: May 2014

Pull

*Hold the bottom of a squat for 4 minutes Strength Back Squats 7-7-7-7-7 Met-Con In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Sit-Ups Rest 2 minutes In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Toes to Bar Rest 2 minutes In 2 minutes: Sled Pull (90/70) 15 Wall Ball Max Bicycle …

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“Battle of the Boxes”

WOD 140529 4:00 in the bottom of a squat Strength Hang Power Clean Find a 3 rep max Met-Con Battle Of The Boxes 3 Rounds: 9 Thrusters (135/95)(105/65sc) 9 Bar facing burpees 9 c2b Pull-Ups (chin over bar for scaled & rx women)

LT

WOD 140528 4:00 in bottom of a squat Strength Push Press 5-5-5-3-3-3 (all sets are heavy) Met-Con AMRAP in 15 10 Deadlift (185/115) 20 Double Unders 400m run

Remember

WOD 140527 4:00 in Bottom of a squat Strength Front Squat 7-7-5-5-3-3 working up to 90% Met-Con “Morrison” 50-40-30-20-10 Wall Ball (20/14) Box Jumps (24/20) KB Swings (55/35)

Auxiliary

WOD 5-23-14 Accumulate 3 mins in a squat Deadlifts 5-5-3-3-1-1-1 5 Rounds: • 5 Hang Power Snatch (95/65) • 10 Pushups • 15 Air Squats After Party: spend 5 minutes stretching

Ringer

WOD 5-22-14 Accumulate 3 mins in a squat. 1 mile run time trial With a partner, AMRAP in 15: • 100m Run • 7 Burpees • 9 Hang Power Cleans (95/65) Only 1 partner may move at a time. One person must complete a whole round while the other rests.

Tang

WOD 5-21-14 Accumulate 3 mins in the bottom of a squat. “Combine Day” Everyone must do a 500m row time trial, then choose at least 4 of the following: • Broad Jump • Max T2B • Max DUs (unbroken) • Max KB Swings (70/55) • Max Thrusters (95/65) • Max Back Squat (225/155) • Rope …

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Generic

WOD 5-20-14 Accumulate 3 mins in the bottom of a squat. Find a 1RM on Back Squat 3 Rounds of: • 15 Thrusters (95/65) • 15 Pullups • 15 Box Jumps (24/20) RX+ use 115/75 on thrusters After Party: Do two 150m 1-arm rows (one on left, one on right)

Second

          WOD 5-19-14 Accumulate 3 mins in the bottom of a squat. Strict Press: 5-5-3-3-1-1-1 For Time: • 800m Run • 50 KB Swings (55/35) • 40 Goblet Thrusters • 30 Goblet Lunges • 20 Russian Twists w/KB • 10 KB Push Press (per arm) After Party: Stretch hamstrings, quads, and …

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