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Wednesday, June 5 2019

WOD: AMRAP 15
21 DB Thrusters 50/35
15 Cal Bike, Row, Ski
9 DB or KB Deadlifts

Rest 5 minutes

15 minutes to get as far as possible….
10-20-30-40-50
Back Rack Lunges
10-10-10-10-10
Jump Squats

After every rounds complete a 10 Cal Bike or 12 Cal Row

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Tuesday, June 4 2019

Strength: With a partner
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC (185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

L3: 115,75 +20/10lbs each round
L2: 95,55 +20/10lbs each
L1: 75,35 +10/5lbs

WOD: In teams of 2, For Time:
200 Double Unders
100 Wallballs 20/14
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles

 **Compare to Wednesday, May 31 2017

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Friday, May 31 2019

Strength: EMOM 20
Odd: 2 Clean + Jerks
Even: 15 Wall Balls 20/14
**After 10 minutes switch to 1 Clean + Jerk
Power or Squat Clean
Climb and build to a heavy single.

WOD: With a 12 minute running clock….
1,000m Row/SKi or Run “Buy in”
then in remaining time.. AMRAP
21 KB Swings 53/35
15 HSPU

 

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Wednesday, May 29 2019

Strength: Every 2 minutes for 20 minutes (10 rounds)
10 Pull-ups
Rounds 1&2: Snatch 50% 4-5 reps
Rounds 3&4: Snatch 60% 3-4 reps
Rounds 5&6: Snatch 70% 2-3 reps
Rounds 7&8: Snatch 80% 1-2 reps
Rounds 9&10: Snatch 90% 1-2 reps

WOD: EMOM 12
1)   Max Russian KB Swings 53/35
2)   Max Burpee Box Jumps 24/20
3)   Rest

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Friday, May 24 2019

Strength: Every 2 minutes for 6 minutes;
10 Pull-ups
3 Thrusters (climbing)
immediately into..

Every 2 minutes for 6 minutes;
8 Chest to Bar Pull-ups
2 Thrusters (Climbing)
immediately into..

Every 2 minutes for 6 minutes;
3 Muscle-ups (6 Strict Pull-ups)
1 Thruster (climbing)

WOD: For Time
100 Alt. DB Snatches 50/35
800m Run

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Thursday, May 23 2019

WOD: 0:00-3:00
150 Double-Unders
3:00-13:00
Build to a heavy Hang Power Snatch
13:00-16:00
150 Double-unders
16:00-26:00
Build to a heavy Hang Power Clean
26:00-29:00
150 Double-Unders
30:00-37:00

For Time
100 Russian KB Swings 70/53

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Wednesday, May 22 2019

Strength: 4 Sets of:
10 Alternating Back Rack Lunges (HAP)
immediately into
20/15 Cal Bike or 30 Cal Row
immediately into
10 Single Leg Deadlifts (foot on a 20 inch box)
immediately into
20 Jump Squats

Arm Circuit: 3 Rounds
40 seconds on, 20 seconds off
DB Skull Crushers
Gun Walks
Banded Tricep Pull downs

 

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Tuesday, May 21 2019

WOD: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike
2 Power Cleans + Jerks (climbing)

then…

2 Rounds For Time:
50 Push Jerks 95/65
25 Toes to Bar

*EMOM 4 Burpees

You must finish all 50 Jerks before starting toes to bar. This should take around 10-15 minutes:
ADV: 135/95
L2: 75/55
L1: 65/45
** Compare to: Wednesday, December 19 2018

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Monday, May 20 2019

Skill: 3 Sets
5-7 Strict Pull-ups
5-7 Deficit HSPU
5-7 Strict Toes to Bar

For Time
1,000m Run
40 Air Squats
20 Chest to Bar Pull-ups
800m Run
40 Air Squats
20 Burpees
                    400m Run                                     
40 Air Squats
20 Burpee Pull-ups

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Friday, May 17 2019

Strength: 3 Position Snatch
1)   Above the knee
2)   Below the knee
3)   Floor
*Complete for 5 sets increasing in weight

WOD: 12 Minutes to finish
10-9-8-7-6-5-4-3-2-1
Power Snatch 75/55
Bar Over Burpees
Into..
10-9-8-7-6-5-4-3-2-1
Push Jerk 115/75
Toes to Bar

 

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Wednesday, May 15 2019

Strength: Push Press
5 Sets of 5 reps
*Increasing in weight each set, 20 Russian Twist in between sets

WOD: Every 2 minutes for 10 minutes (5 rounds)
12/9 Cal Bike or 14/12 Cal Row
8 Alt. DB Snatches 50/35
Max Toes to Bar in remaining time

*Score is Toes to bar only

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Tuesday, May 14 2019

WOD: With a 20 minute clock;
400m Run
10 Clean + Jerks 50%
400m Run
8 Clean + Jerks 60%
400m Run
6 Clean + jerks 70%
400m Run
4 Clean + Jerks 80%
400m Run
2 Clean + Jerks 90%
400m Run

Use the remaining time to find a 1RM. Numbers are based off effort not a 1RM. Number should start getting spicy by 6 reps