May 9, 2013
SWOD: Power clean and Jerk: 2 (Power Cleans)&5 (Jerks)/2&5/2&5/1&3/1&3
WOD:
OTMEM for 10 min
3 Squat cleans (135#/95#)
8 KB Swings (70#/53#)
…-
-
May 8, 2013
WOD:
AMRAP in 20 min
400m run
10 HSPU (sub = 15 Hand release push-ups)
14 Alternating leg pistols (sub = 20 Jumping air squats)
16 Burpees
… -
May 7, 2013
Mobility:
A1) Shoulder distraction, 1 min on each arm x 2 setsA2) Bottom up hip mobility, 1 min on each leg x 2 setsSWOD: Power snatch 6/6/4/4/4Romanian deadlifts 8/8/6/6/6… -
May 6, 2013
WOD:
AMRAP in 7 min
200m run
20 Double unders (Sub = 60 single unders)
10 SDHP (75#/55#)
Rest 3 min
AMRAP in 7 min
200m run
15 Push-press (75#/55#)
10 Toes-to-bar
Rest 3 min
Tabata Sit-ups
… -
May 5, 2013
SWOD: Front squat 5/5/5/5/5
WOD:
Partner WOD:
1 Min Burpees
1 Min Pull-ups
1 Min Box Jumps (24”)
1 Min KB Swings (53#)
1 Min Rest
-3 Rounds for total reps-
One partner completes reps while the other …
-
May 3, 2013
WOD:
-3 rounds for time-
800m run
50 Wall ball shots (20#/14#)
… -
May 2, 2013
WOD: Single arm DB/KB strict press 10/10/8/8/8 on each arm
WOD:
OTMEM for 10 min
5 Deadlifts (225#/135#)
5 Lateral Burpees over barbell
… -
May 1, 2013
WOD:
1000m row
100 Burpees
100 Double unders (sub = 200 single unders)
100 Sit-ups
-For time-
… -
April 30, 2013
SWOD: Power cleans, 25 min to reach a 1 RM
WOD: Tabata plank hold
… -
April 29, 2013
Mobility:
A1) Bully stretch 1 min each arm x 2
A2) Racked position mobility drill 1 min each arm x 2
WOD:
30 Muscle-ups
-For time-
or
5 Pull-ups
5 Push-ups
-10 rounds for time-
…
