WOD Monday, June 01, 2015

WARM-UP

300m Run

10 KB Snatch

5 Pull-Ups

15 DUs

10 KB S2O

STRENGTH

3's for time

300m Row/30 DUs/ 300m Run/ 30 DUs

WOD

3RFT

10 Alt KB/DB Snatch (70/50)

10 S2O Each Side

15 Pull-Ups

WOD Saturday, May 30, 2015

PARTNER WOD

Teams of 3

50 F. Squats (135/95)

75 Box Jumps (24/20)

100 Pull-Ups

75 Box Jumps

50 F. Squats

WOD Friday, May 29, 2015

WARM-UP

5 Deadlifts

5 Cleans

5 Push Jerk

5 Snatch + OHS

5 Pull-Ups

STRENGTH

Front Squats

10x3 (75-85)

WOD

Max Reps

1 min Snatch (135/95)

1 min Rest

1 min MU

1 min Rest

1 min Clean & Jerk (135/95)

1 min Rest

1 min MU

1 min Rest

1 min Deadlift (135/95)

WOD Thursday, May 28, 2015

WARM-UP

3 Wall Walks

5 Pull-Ups

10 Front Squats

5 Burpees

200m Run

STRENGTH

EMOM x 12min

E: 5 Strict Pull-Ups

O: 3 Strict HSPU (Mod: Wall Walk)

WOD 

3RFT

10 C2B

10 Front Squats (165/115)
10 Burpees

WOD Wednesday, May 27, 2015

WARM-UP

2 Stones

10 Air Squats

Sprint D/B

5 Push-Ups

Hamstring Swings

STRENGTH

7x5 Front Squat (65-75%)

WOD

10RFT

15 min Cap

Down, Burpee, & Back

2 Stones (175/115)

WOD Tuesday, May 26, 2015

WARM-UP

10 F. Squats

10 Deadlifts

400m Run

Spiderman Stretch

Hip Opener

STRENGTH

5x7 F. Squats (55-65%)

WOD

21/15/9

Deadlifts (225/155)

400m Run

WOD Monday, May 25, 2015

WARM-UP

10 OHS Banded

10 Leg Swings

10 Wall Balls

10 K2E

10 Push Press (Back)

STRENGTH

2 Push Press (Back) + 1 OHS

WOD

3RFT

200m Run

15 Weighted Sit-Ups (20/14)

30 Wall Balls (20/14)

WOD Saturday, May 23, 2015

PARTNER WOD

Murph

1 Mile run
100 pull ups
200 push ups
300 air squats 
1 mile run

1 Hour Cap

WOD Friday, May 22, 2015

WARM-UP

5 Pull ups
5 Dips
5 OHS
5 Clean
5 Box Jumps
200m 

WOD

9-7-5

0-12min
MU
OHS (135/95)

12-24min
HUSP
Power Cleans (135/95)

24-36min
Box Jumps (30/24)
DL (135/95)

WOD Thursday, May 21, 2015

WARM-UP

Burgener/ skill
10 OHS
5 Pull ups
5 Snatch Bal
Banded Squats

STRENGTH

7x5 B. Squats (65-75%)

WOD

9min

21-15-9

Squat snatch (95/65)
C2B

WOD Wednesday, May 20, 2015

WARM-UP

Arm circles
10 Kip swing
10 cleans
10 strict press
200 run
High knee/ Butt Kicker

STRENGTH

EMOM x 14min
E: 7 Pull ups
O: 7TTB

WOD

3RFT
10 C/J (135/95)
400m Run

12min cap

WOD Tuesday, May 19, 2015

WARM-UP

200m 

10 Leg Swings

Calf Stretch

10 Hang Snatch

5 Wall Balls

STRENGTH

400m Sprint

WOD

12min

25/20/15/10/5

Wall Ball (20/14)

Hang Snatch (95/65)

WOD Monday, May 18, 2015

WARM-UP

5 Pull-Ups

10 Push-Ups

10 Front Squats

5 Box Jumps

200m

STRENGTH

5x7 B. Squat (65-75%)

WOD

3RFT

20min Cap

20 Burpee Pull-Ups

20 F. Squats (135/95)

20 Box Jumps (24"/20")

WOD Saturday, May 16, 2015

PARTNER WOD

Teams of 3

50 F. Squats (135/95)

75 Box Jumps (24/20)

100 Pull-Ups

75 Box Jumps

50 F. Squats

WOD Friday, May 15, 2015

WARM-UP

25 DUs

5 Stone 2 Lap

5 Burpees

5 Pull-Ups

300m Run

STRENGTH

EMOMx10min

E: 3 Stone Squats on Shoulder

O: 30 DUs

WOD

12min AMRAP

300m Run

2 Stone (AHAP)

10 Pull-Ups

10 Burpees

WOD Thursday, May 14, 2015

WARM-UP

Hammy Swings

10 Deadlifts

10 Arm Circles

10 Air Squats

10 Leg Swings

200m Run

STRENGTH

10x3 F. Squat (75-85)

WOD 

5 RFT

5 Deadlifts (405/265) (80-90%)

30 Push-Ups

9min CAP

WOD Wednesday, May 13, 2015

WARM-UP

10 Banded Squats

10 F. Squats

10 Split Jerks

400m Run

STRENGTH

1 RM Clean & Jerk

30min.
Lift every 2-4min

WOD

5x300m Sprints

*Every 3 minutes

WOD Tuesday, May 12, 2015

WARM-UP

10 Squat Jumps

10 Deadlifts

10 Cleans

10 Strict Press

800m Run

STRENGTH

2x20 Strict DB/KB Press

WOD

5 RFT

10 Power Cleans (135/95)

10 Burpees

9min CAP

WOD Monday, May 11, 2015

WARM-UP

10 Air Squats

10 KBS

10 KB S2O

200m Run

10 Lunges

STRENGTH

5x7 B. Squat (60-70)

WOD

KB Carry/Stone/Keg

100m Farmer's

100m Overhead

100m B/F Rack

100m Overhead

100m Farmer's

*Between each carry 10 Pull-Ups/25 Mtn Climbers

WOD Saturday, May 9, 2015

PARTNER WOD

Teams of 3

10 MUs

30 Thrusters 

50 Cleans (135/95)

1 Rest 

1 400m Run

1 Lifting

*Switch on return from 400m Run

WOD Friday, May 8, 2015

WARM-UP

Calf Stretch

Spiderman Stretch

10 DL Bar

20 DUs

10 Squat Jumps

200m Run

STRENGTH

7x5 B. Squat (55-65%)

WOD

EMOMx12min

O: 7 Deadlifts

E: 50 DUs

WOD Thursday, May 7, 2015

WARM-UP

Burgener Skill

10 Bal to Press

10 Push-Ups

200m Run

5 Lat Box Jumps

STRENGTH

1 RM Snatch

WOD

20 min Cap

30 Burpee Box Jumps (24/20)

400m Run

15 Snatch (135/95)

800m Run

15 Snatch

400m Run

30 Burpee Box Jumps 

POST WOD

6x4 Push Press

WOD Wednesday, May 6, 2015

WARM-UP

Hammy Swings

Burgener Skill

400m Run

10 Jumping Lunges

10 Down & Finish

5 Long Jumps

STRENGTH

EMOMx5

5 T&G Snatches

WOD

16 min Cap

4 RFT

400m Run

25 F. Rack Lunges (135/95)

WOD Tuesday, May 5, 2015

WARM-UP

10 Thrusters

300m Run

10 Pull-Ups

5 Dips

STRENGTH

10x3 B. Squat (75-85)

WOD

10 min Cap

21-15-9

Thruster (135/95)

Bar MUs

WOD Monday, May 4, 2015

WARM-UP

400m Run

10 TTB

10 DL

5 Box Jump-Overs

STRENGTH

Min1: 40 Sit-Ups

Min2: 30 Hip Ext

Minute3: 20 Mountain Climbers

Minute4: 10 Push-Ups

WOD

21/15/9

Deadlifts (275/185)

Box Jumps (30/24)

WOD Saturday, May 2, 2015

WARM-UP

200m Run

5 Pull-Ups/Dips

5 F. Squat

5 Push Press

10 Cleans

WOD

Teams of 2

400m Run

10 B MUs

400m Run

30 Thrusters

400m Run

50 Cleans

400m Run