Archives May 2015

30
May

WOD 5.29.2015

  AMRAP 5 10 Knees To Elbows 25 Sit Ups *Rest 5 Min* EMOM 30 Odd: 4 Hang Power Cleans 2 Push Jerks AMRAP Pistols in Time Remaining Even: 20 Doubles Cash Out 2×60 sec Weighted Plank Hold  

30
May

WOD 5.28.2015

  Strength Back Squat 2×5@65% 3×5@ 70% WOD 5 Rounds  Run 200M 11 DB Burpee Deadlifts 60#/40# Cash Out Front Squat 4×5@60%

27
May

WOD 5.27.2015

Technique Primer 5×3 Hip Snatch – Work up to Moderate Weight Strength EMOM 12 1 Hang Power Snatch – Progressive WOD 10 – 1 Thruster 95#/65# 1-10 Box Jumps Cash Out 15 TTB 30 Hollow Body rocks 60 sit ups 30 HBR 15 TTB  

27
May

WOD 5.26.2015

Strength Back Squat 5@65% 5@ 70% 5@ 75% 5@80% WOD EMOM 12 1 Clean 1 Hang Clean 1 Jerk Cash Out Front Squat 5@60% 3×5@65%

21
May

WOD 5.20.2015

Technique Primer 5×3 Slow Snatch Pull Strength 10 Min to Find a Heavy Power Snatch WOD 3×3 min AMRAP 1 Min rest between – pick up where left off 5 Hang Power Snatch 95#/65# 7 Overhead Squats 9 Pull Ups

21
May

WOD 5.19.2015

Technique Primer 5×3 Clean transition deadlift Strength 10 Min to Find a Heavy Power Clean WOD EMOM 20 5 Power Cleans 115#/75# RX+ 135#/95# 5 STO (use load that can be taken overhead)

18
May

WOD 5.18.2015

Strength Back Squat 5@75% 5@ 80% 3@ 85% 2@90%1@100% WOD 5 Rounds 100′ Bear Crawl 10 HRPU 15 Air Squats 30 Sec Plank Hold Cash Out Front Squat 5@65% 4@75% 4@80% 4@85%

18
May

WOD 5.15.2015

WOD “Annie Had a Rough Day” 50*40*30*20*10 Double Unders Sit Ups *In Between Each Round Perform: 21 Thrusters 95#/65# 15 Toes To Bar 9 Burpees

15
May

WOD 5.14.2015

Strength Back Squat 4@ 75% 3×4@ 80% WOD EMOM 12 Min 1: AMRAP Box Jumps Min 2: AMRAP SDHP 95#/65# Min 3: Rest Cash Out Front Squat 5@60% 5@65% 2×5@70%

14
May

WOD 5.13.2015

Strength EMOM 10 1 Power Clean 1 Full Clean 1 Jerk – Progressive WOD AMRAP 15 21 Deadlift 115#/75# 15 Power Clean 9 Push Press  

Page 1 of 2