Monthly Archives: May 2014

05-31-14

A. Spiderman stretch Run 200m- Then 3 rds not for time 6 Strict pull ups 8 Ring dips 10 Wall balls   B. 5 rds 1 min max handstand walk for distance (spotter if needed) 1 min rest   C. WOD 30-20-10 Cal Row Pull Ups Back Squats 135/95# Toes to bar   D. :45…
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05-30-14

A. Group joint warm up 5-10-5 Burpees KBS Toes to Bar   B. 15 min Work up to a 1 rep max clean & jerk (full squat)   C. 8 Tire Flips 80 Air Squats 800m run -Rest 2 min 6 Tire Flips 60 Air Squats 600m run -Rest 2 min 4 Tire Flips 40…
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05-28-14

A. Group Joint Mobility 3 rds 15 PVC overhead squats 15 ft Inch worm 15 Box Jumps   B. 15 min to work up to 1RM Snatch   C. AMRAP 7 min 2 Full Snatch 165/110# 2 Muscle Up   D. 5 min row @65%   E. 1 min mobility t-spine 1 min overhead position…
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05-27-14

A. Group joint warm up 800m run 40 Sit ups 20 KBS   B. Deadlift 3-3 5@85% 3@90% 1@98%   C. Row max effort 500m   D. EMOM 8 min 3 HSPU 4 Pistols 5 Burpees   E. 1 min couch stretch each leg 1 min mobility pec minor each side 1 min roll out…
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05-26-14

A. -Group joint warm up 3 rds NFT 5 Pull ups 10 Wall balls 20 ft ladder drill (#1 front, #2 right, #3 left)   B. Group Running Drills   C. “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run * Partition the Pull ups, Push ups and squats…
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05-24-14

A. -Group warm up Samson PVC Ninja -3 rds NFT 50 DU’s 15 Sit ups 10 Alt DB Snatch   B. Jerk 2-3 5@85% 3@90% 1@98%   C. Team WOD AMRAP 21 min 14 Hang Power Cleans 7 Burpees Over the Box 14 K2E   D. Cool down "Row-ling" Guys vs Girls
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05-23-14

A. Group Joint Mobility Then- 3 Rds not for time 10 Wall Squats 10 Close grip push ups 200m Run   B. DL 3-2 3@80% 3@85% 3@92%   C. WOD: 20-16-12-8-4 Front rack lunges 95/65 (right and left = 1) Ring Dips (15 min time cap)   D. Cool down 600m jog at 70%  
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