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WOD 5/24/14

May 23, 2014 by  

  • 400m Run
  • 21-18-15-12-9
  • Thrusters, Pull ups
  • 400m Run

WOD 5/22/14

May 21, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • 21x Hang Power Snatch
  • 21x Barbell Burpees
  • 15x OHS
  • 15x Barbell Burpees
  • 9x Squat Snatch
  • 9x Barbell Burpees

WOD 5/21/14

May 20, 2014 by  

  • Cash in:  Tabata Hollow Rocks
  • Then:
  • 200m Run
  • 30 sec rest
  • 400m Run
  • 45 sec rest
  • 600m Run
  • 1 min rest
  • 1000m Run

WOD 5/20/14

May 19, 2014 by  

  • Push Jerk 3,3,3,3,3
  • WOD:  3 ROUNDS:
  • 10x Hang Power Clean & Shoulder to Overhead
  • 200m run

WOD 5/19/14

May 18, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:  50,40,30,20,10
  • KBS
  • Sit ups
  • Driveway Farmers Carry after each set

WOD 5/18/14

May 17, 2014 by  

  • 3 ROUNDS:
  • Block Loop (600m)
  • 3x [5 Pull ups, 10 Pistols, 15 Tuck ups]

WOD 5/17/14

May 16, 2014 by  

  • 3 ROUNDS:
  • 25x Power Snatch
  • 400m Run

WOD 5/15/14

May 14, 2014 by  

  • Part 1:  OTM 12 mins
  • 1x Clean, 1x Press, 1x Push Press, 1x Jerk
  • Part 2:
  • 15-12-9-6-3 HSPU
  • 30-24-18-12-6  Box Jump

WOD 5/14/14

May 13, 2014 by  

  • Deadlift 5×5
  • WOD:  5 ROUNDS-
  • 8x Bar Facing Burpees
  • 8x Deadlift (225/155)
  • 8x TTB

WOD 5/13/14

May 12, 2014 by  

  • 3 ROUNDS:
  • 30x Power Clean
  • 800m Run or Row

WOD 5/12/14

May 11, 2014 by  

  • Back Squat 5×5
  • WOD:  21-15-9
  • Overhead Squat
  • Barbell Push ups
  • 50x Double Under after each set

WOD 5/11/14

May 10, 2014 by  

  • 50x Strict Press
  • 20x Sit up each stoppage
  • Then:  1 Mile Run
  • 50x Push Press (same bar)
  • 20x Sit up each stoppage

WOD 5/10/14

May 9, 2014 by  

  • 50x Deadlift (115/80)
  • 50x Walking Lunge
  • 40x Back Squat
  • 40x Sit up
  • 30x Power Clean
  • 30x Box Jump
  • 20x Thrusters
  • 20x Broad Jump

WOD 5/8/14

May 7, 2014 by  

  • Part 1:  OTM 10 mins:
  • odd-  10x Hollow Rock-plank remainder of minute
  • even-  15x KBS
  • Part 2:  AMRAP 10 mins:
  • 7x TTB
  • Driveway Sprint

WOD 5/7/14

May 6, 2014 by  

  • 800m Run
  • 25x Pull ups
  • 600m Run
  • 20x Pull ups
  • 400m Run
  • 15x Pull ups
  • 200m Run
  • 10x Pull ups

WOD 5/6/14

May 5, 2014 by  

  • Part 1:  Build up to a heavy clean and jerk
  • Part 2:  AMRAP 10:
  • 5,10, 15, 20, 25… Wallballs
  • 5x Hang Power Clean each stoppage

WOD 5/5/14

May 4, 2014 by  

  • 21, 15, 9, 6, 3
  • Strict HSPU
  • Front Squat (195/135)
  • Burpees

WOD 5/4/14

May 3, 2014 by  

  • Part 1:
  • OTM 8 minutes:
  • 1x Power Snatch
  • 1x Squat Snatch
  • Part 2:
  • Complete in teams of 2, 1 bar per team:
  • 400m Farmers Carry (both partners holding)
  • 75x Power Snatch
  • 400m Farmers Carry

WOD 5/3/14

May 2, 2014 by  

  • 300m Overhead Plate Carry
  • 50x Wallballs
  • 200m Overhead Plate Carry
  • 50x Wallballs
  • 100m Overhead Plate Carry
  • 50x Wallballs

WOD 5/1/14

April 30, 2014 by  

  • “Triple Sec”
  • Complete in teams of 3, all working at the same time:
  • 100x Back Squat (average of team’s weight)
  • 3000m Run
  • 150x Hurdle Burpees

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