WOD 5.30.14

SKILL/STRENGTH:

EOMOM for 10 min.

3 Over head squats


WOD:

Tabata!

Tabata Over head lunges

rest

Tabata Push press 65/45

rest

Tabata Sit ups

rest

Tabata Pull ups

rest

Tabata Push ups

WOD 5.29.14

Thursday May 29th

SKILL/STRENGTH:

3 - 3 - 3

Dead Lifts


WOD:

15 - 12 - 9 - 6 - 3

Toes to bar

Thrusters 95/65

Air Squats

WOD 5.28.14

Wednesday May 28th.

STRENGTH:

EMOM for 6 min.

4 Power cleans


WOD:

"Elizabeth"

21-15-9

Cleans 135/95

Ring Dips

WOD 5.27.14

Tuesday May 27th 

SKILL:

Double Unders Work

WOD:

10 min AMRAP

5 burpees

10 KB Swings

15 Box jumps 24/20

WOD 5.23.14

Friday May 23rd

SKILL:

Pistol Practice

4 every :30 seconds for 4 min
(2 per leg)


WOD:

8 rounds of:

2 min AMRAP:

5 Front squats 135/95

7 Burpees

*as partner A does two min of 5 front squats and 7 burpees, partner B is cheering.  After two min, Partner B will then do two min of 5 front squats and 7 burpees.  Each person will do 4 rounds of two min.

WOD 5.21.14

Wednesday May 21st.

SKILL/STRENGTH:

EMOM for 12 min

ODD min = 10 plate squats

EVEN min = 5-8 ring rows


WOD:

8 min AMRAP:

10 hand release push ups

20 air squats

WOD 5.20.14

Tuesday May 20th.

SKILL:

EMOM 8 min

5-8 Toes to bar

+

10 air squats

WOD:

12 min AMRAP:

5 Thrusters 95/65

7 hang power cleans 95/65

10 SDLHP 95/65

WOD 5.19.14

Monday May 19th.

STRENGTH:

EOMOM 8 min

5 - 5 - 5 - 5

Dead Lifts (as heavy as possible)


WOD:

Five rounds for time:

15 Handstand pushups

5 Deadlifts @ 80% from above

*20 min time cap

WOD 5.13.14

Tuesday May, 13th

Skill/Strength with partner 5 rounds of:

Plate Press Squat x 8 Walking lunge Down & Back (Partner up for this, while one person is performing squats, the other person is lunging)

WOD: Partner 12 Min AMRAP

Partner A & Partner B

10 Box Jumps & Plank 10 Shoulder to over head (light) & Russian KB swings 10 MB Slams & Push Ups 10 Partner MB Sit Up

Vets Heavier Goblet Sqt & OH walking Lunge

Partner A completes reps while Partner B Does secondary... then switch. Once both are done move on to next exercise

WOD 5.8.14

Thursday May 8th.

SKILL:

EOMOM FOR 12 MIN

4 snatches


WOD:

10 min AMRAP

"Bear Complex"

1 Rep =

1 Squat clean

1 Push Press

1 Back squat

1 Push press (from behind head)

WOD 5.7.14

Wednesday May 7th.

SKILL/STRENGTH:

EMOM 10'

5 - 8 Ring Rows

*Partner up if needed.  If you partner up, one person will go every :30 seconds

WOD:

30 Stationary lunges

21 box jumps

21 burpees

30 Lunges

15 box jumps

15 burpees

30 lunges

9 box jumps

9 burpees

WOD 5.5.14

Monday May 5th.

STRENGTH:

Strict Pull ups

3-3-3-3-3

EOMOM

WOD:

50-40-30-20-10

Double unders

Sit ups

* tomorrow will be cross fit total for those of you wanting to do your max's

WOD 5.2.14

Friday May 2nd

SKILL:

4 Rounds of:

5 bent over rows

Rest 60:

5 Dips

Rest :60

WOD:

Partner WOD:

4 Rounds of:

10 pull ups

15 KB Swings

*as partner A completes the rounds of 10 and 15, partner B is accumulating Box jumps (24/20).  the partners switch.  Each partner will complete 4 rounds of 10 and 15.

WOD 5.1.14

Thursday May 1st.

SKILL:

Split Jerk

EOMOM

5 x 3


WOD:

21 - 18 - 15 - 12 - 9 - 6 - 3

Front Squats 155/105

Sit ups

*last week of our squat cycle.  Next week we will do the Crossfit Total