Strength/Skill: Kipping , muscle up, DU work
WOD:
3 rounds of
8 push presses (135/95)
Run 400m
Rest 2 mins
Rest an additional 3 minutes
8 front squats (135/95)
Row 1 min
Rest 1 min
Categories
Category: WOD
Categories
WOD for May 21, 2019
Strength/Skill: Bench Press 5-5-3-3-1-1
WOD: 15 min AMRAP
5 burpees
10 box jumps
15 push ups
20 squats
Categories
WOD for May 20, 2019
Strength/Skill: 3-3-3-3-3 Power Snatches
WOD: 4RFT
15 Backsquats (95/75)
30 Sit Ups
Run 200m
Categories
WOD for May 17, 2019
Strength/Skill: 3 rounds of 10 front rack lunges and max L-sit hold of pull up bars
WOD: Row 500m
Then: 30-20-10-20-30
Push Ups
Air Squats
Categories
WOD for May 16, 2019
Strength/Skill: 4 rounds of 10 T2B and 10 pistols
WOD: EMOTM for 12 mins
Mins 0-3 complete 8 clean and jerks @ 50% of your max
Mins 4-7 complete 6 clean and jerks @ 60% of your max
Mins 8-11 complete 2 clean and jerks @80% of your max
Categories
WOD for May 15, 2019
Strength/Skill: 3 rounds of 10 barbell bent over rows and 10 GHD back extensions hold 5 seconds at top
WOD: Cindy meets DT
20 min AMRAP
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
1 round of DT (12 deadlifts, 9 hang cleans, 6 jerks) 155/105
Run 100m
Categories
WOD for May 13, 2019
Strength/Skill: 15 mins to work up to a heavy clean and jerk
WOD:
50 DUs
Run 200m
40 DUs
Run 200m
30 DUs
Run 200m
20 DUs
Run 200m
10 DUs
Run 200m
Categories
WOD for May 10, 2019
Strength/Skill: 5×5 push press
WOD: 12 min AMRAP
10 back squats (135/95)
10 ring dips
10 front squats
Categories
WOD for May 9, 2019
WOD: 3 rounds of
15 hang cleans (full squat) 95/65
1 min calorie row
Rest 90 seconds
Rest an additional 90 seconds so 3 mins
Then 3 rounds of
15 deadlifts
Run 400m
Categories
WOD for May 8, 2019
Strength/Skill: 4 rounds of 5 plate sit to stand and 30 waiter carry each arm.
WOD: 3RFT
50 alternating lunges
40 sit-ups
30 air squats
20 burpees
10 plank up downs