Wod

WOD: May 22nd-26th


May 22nd

Baseline

Baseline 25m Bear Crawl 25m Crab Walk 20x Good Morning (45/35)

Strength

Deadlift

E2MOM x 10: Deadlift x 5 Reps

Work Capacity

170521
15 min. AMRAP: 10 Box Jump (24/20) 10 Kettle Bell Swings (53/35) Ascending ladder of burpees (add 2 every round) Round 1- 2 Burpees Round 2- 4 Burpees Round 3- 6 Burpees….

May 23rd

Barbell

Push Press

EMOM x 10: 5 Reps every minute

Stamina

1 Round, not timed: 400m Sandbag Front Rack Carry 400m Overhead Sandbag carry 800m run with Sandbag

Work Capacity

170523
15 min. AMRAP: 10 Power Snatch (95/65) 10 Toe 2 Bar 200m Sprint

May 24th

Stamina

5 rounds, not timed: 2 Rope Climb, 10 Burpee C2B Pull Ups 20 Push Ups

Durability

Sprints

Sprints: 400, 400, 200, 200, 400, 400. (1:1 Work: Rest ratio)

May 25th

Stamina

4 Rounds, not timed: 5 Strict Presses 3/3 TGU

Skill

Snatch & Snatch Balance & OHS

E2MOM x 10: Snatch +Snatch Balance+ OHS

Work Capacity

170525
4 Rounds for time: 20 OH Walking Lunge (10/side 53/35) 30 KB Snatch (15/side- 53/35)

May 26th

Strength

Floor Press

E2MOM x 10: 5 Floor Presses

Work Capacity

170526
1mile Run Then.. 6 Rounds for time: 3 Muscle Ups 5 Clean & Jerk (165/115) Then... 1 mile Run

WOD: May 8th- May12th


May 8th

Strength

Back Squat

Every 2 minutes for 8 minutes Back Squat x3 @ 90%

Work Capacity

170508
3-6-9-12-15-18-21 reps: Thruster 75/55 Burpees

Durability

1 Mile Run

Then.... 1,000m run @ easy pace

May 9th

Baseline

ROM Drills 800m Run2 rounds: 25m Inchworm 25m Bear Crawl 25m Crab Walk

Strength

Strict Press

Every 2 minutes for 8 minutes: Strict Press x3@ 90%

Work Capacity

170509
5 rounds for time: 50 Double Under 30 KB Swing (53/35) 30 Sit Ups

May 10th

Strength

Floor Press

Every 2 minutes for 8 minutes: Floor Press x 3 reps

Work Capacity

170510
10 rounds for time: 10 Power Clean (135/95) 10 Toe 2 Bar 20 Push Ups *Every round, lower number of power cleans by 1 rep until you have completed 1 Power clean, 10 Toe 2 Bar, 20 Push up.

May 11th

Stamina

170511
3 rounds for time: 100 Air Squats 20 Deadlift (225/135) 7 Muscle Ups

Durability

200m Sprint

8 x 200m Sprints record fastest time 200m sprint time

May 12th

Baseline

ROM Drills 4 rounds: 250m Row 10x Burpees over the rower 15x Goblet Squat.

Skill

Snatch

Every 2 minute for 8 minutes: Snatch x 2 @ 80-90%

Work Capacity

170512
5 rounds for reps: Minute 1: Max Pull Ups Minute 2: Max Power Snatch (95/65) Minute 3: Rest

WOD’s: May 1st- May 5th


Monday

Strength

Back Squat

Every 2 minutes for 8 minutes: Back Squat x 3@88%

Work Capacity

170501
5 rounds for time: 20 Wall Ball 20/14 15 Burpees 10 Toe to Bar

Tuesday

Barbell

Strict Press

Every 2 minutes for 8 minutes Strict Press x 3@88%

Work Capacity

170502
15 min. AMRAP: 20 Power Clean (135/95) 20 Pull ups 20x Wall Ball sit up

Wednesday

Stamina

170503
Stamina: 800m Run 100/75 Push ups

Work Capacity

Bear Complex

5 Rounds, climbing each set: Every 3 minutes: Bear Complex (Power Clean, FS, S to OH, BS, S to OH)

Durability

400 Meter Sprint
5x 400m Sprint 1:1 Rest.

Friday

Conditioning

400m Run 200m Walking lunge 100m Crab Walk 5/5 Turkish get up

Strength

Front Squat
As follows:

Every 2 minutes for 8 minutes: Front Squat x 3@88%

Work Capacity

170505B
50-40-30-20-10 reps: DB Snatch (50/35) Double under
 

4-28-17


Work Capacity

170428
With a partner complete: A) Row B) 50x Goblet Squat 53/35 -switch A) Row B) 50x KB STO (2 KBs) 53/35 -switch A) Row B) 30x KB Snatch (15/ side) 53/35 -switch A) Row B) 5/5x Turkish Get up 53/35 -switch

4-27-17

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Strength Deadlift Every 3 minutes for 9 minutes: 5 DL (reset on each rep, no touch and goes) Stamina 170427A 3 Rds of: 15 Front Squats 95/65 12 Box Jumps 9 Burpee Pull Ups Work Capacity 170427B 30 Cal. Row 30 Thrusters 95/65 30 Ring Dips

4-26-17

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Barbell

Snatch

15 minutes Snatch practice

Work Capacity

170426
5 rounds for time: 10x Power Snatch (95/65) 10x Toe 2 Bar 20x Wall ball 200m run

4-25-17

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Strength

Strict Press

Every 2 minutes for 8 minutes: Strict Press: 4×5 @ 86%

Stamina

1 Round not for time: 800m Overhead Sandbag Carry

4-24-17

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Baseline

500m Row then...... 3 rounds: 20x Walking Lunge 20x Push up

Strength

Back Squat

Every 2 minutes for 8 minutes: Back Squat: 4×5 @86%

4-21-17


Baseline

170421A
800m Run 4 Rds of Cindy

Stamina

170421B
400m Sandbag Run 50 Box Step Ups 20" 50 Cal. Row

Work Capacity

170421C
15 min. AMRAP: 6 Power Clean (135/95) 7 Shoulder to Overhead (135/95) 8 Box Jump (30”/24”)


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