Archives May 2016

27
May

WOD 5.27.2016

Incredible Hulk AMRAP 20 115#/75# 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push press 5 back squats Rest 5 Min then 15 Min to find a max Clean and Jerk for the day (anyway)

26
May

WOD 5.26.2016

26Technique primer 3×5 muscle snatch http://www.catalystathletics.com/exercise/96/Muscle-Snatch/ 12Min to find a heavy snatch for the day (power or full) 30 Hang Power Snatch 95#/65# 30 CTB Pull Ups 30 30 Hang Power Snatch Cash Out: Practice pistols, dubs, HSPU,…skill work or mobility

25
May

WOD 5.25.2016

Strict Press new cycle:5×65%, 5×75%, 5+x85% of 2RM from last week + 5/10lbs 3 Rounds 25 Wallballs 25 Sit Ups 500M Run (400M loop plus go down the side of the building add the 100M run) Cash Out: 4×10 Dips any apparatus

25
May

WOD 5.24.2016

Technique primer 3×5 muscle Clean 12Min to find a heavy Clean for the day 10-9-8-7..1 Single Arm alternating power clean & STO (push press or push jerk) 55#/35# HSPU Cash out: 5×5 Strict pull ups (weighted, rings, partner assist, just make them hard)

23
May

WOD 5.23.2016

Back Squats new cycle:5×65%, 5×75%, 5+x85% of 2RM + 5/10lbs from last cycle 4 Rounds 7 OHS 95#/65# RX 115#/75# RX+ 14 Burpee Box Jump Overs Cash Out: 4×10 Toes to Rings 20 hollow body rocks 30 sit ups

20
May

Wod 5.20.2016

MAUPIN 4 Rounds 800M Run 49 Push Ups 49 Sit Ups 49 Squats

20
May

Wod 5.19.2016

EMOM 10: 1 Snatch Pull +1 Snatch (full if mobility allows) EMOM 15 Min 1: 7 Power Snatch 115#/75# Min 2: 10 TTB Min 3: 12 Wallballs Cash Out:5×5 Strict pull ups (weighted if possible)

18
May

wod 5.18.2016

Strict Press:5×75%, 3×85%, 1+x95% of 2RM +5/10# (same weight as last two weeks) 21-15-9 Deadlifts 225#/155# 400M run after each round

17
May

wod 5.17.2016

EMOM 10: 1 Clean Pull +1 Clean + 1 Jerk progressive (clean & jerk can be performed anyway) http://www.catalystathletics.com/exercise/98/Clean-Pull/ Complete 3 cycles of 7,5,3 reps of: (each cycle is 7,5,3 reps) Push Press 115#/75# HSPU , Front Rack Lunge * rest 2 min between cycles** Cash Out: 50 Push ups (floor, ring, incline, deficit – …

16
May

wod 5.16.2016

Back squat: 5×75%, 3×85%, 1+95% of 2RM+10lbs 3 ROUNDS 20 thursters 95#/65# 20 burpees 20 pull ups Core cash out: 2×60 weighted plank hold, 60 flutter kicks, 60 sit ups

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