WODs 210530 - 210605

 WODs 5/30 - 6/5

Monday
Murph
For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Tuesday
20 minute ascending rep AMRAP/REP
Row 250 Meters*
3-6-9-12-15-18-21
Hang Power Clean & Jerk (135/95)
Push-ups
Dead-lift (135/95)
*Begin each round with a 250 meter row

Wednesday
Strength:
Back Squat
5 Reps @ 70%, 75%, 80%, 80%, 85%
Rest 2 minutes between rounds
WOD:
5 Rounds For Time
Run 100 Meters
12 DB Thrusters (pick weight. make it challenging)
18 Ring Push-ups

Thursday
'Christine'
3 Rounds For Time
Row 500 Meters
12 Dead-lifts (body weight)
21 Box Jumps
Friday
For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings
15 Chest To Bar Pull-ups
Run 400 Meters
9 Kettlebell Swings
9 Bar Muscle-ups

Saturday
30 minute AMRAP
Run 100 Meters
7 Power Cleans (155/105)
14 Dead-lifts (155/105)
21 Air Squats
28 Sit-ups

WODs 210523 - 210529

 WODs 5/23 -5/29

Monday
Strength:
20 minutes to establish a 1 RM Squat Snatch
WOD:
Death By:
Squat Snatch
Chest To Bar Pull-up
minute 1- 1 Squat Snatch + 1 Chest To Bar Pull-up
minute 2- 2 Squat Snatch + 2 Chest To Bar Pull-up
minute 3- 3 Squat Snatch + 3 Chest To Bar Pull-up

Tuesday
Teams of 2
20 minute time cap
100 Toes To Bar
100 Wall Balls (20/14)
100 Box Jumps (24/20)
100 Calorie Row

Wednesday
Strength:
20 minutes to establish a 1 RM Clean & Jerk
WOD:
10 Rounds For Time
15 minute time cap
10 Bar Facing Burpess
5 Hang Power Cleans (135/95)

Thursday
21-15-9 rep rounds for time
Handstand Push-ups
Alternating Leg Pistols (sub: 42-30-18 air squats)
Kettlebell Swings (55/35)

Friday
14 minute AMRAP
5 Devil's Presses (pick weight. make it challenging)
10 DB Box Step Overs (same pair of DB's)
Run 400 Meters
Saturday
Teams of 2
6 Rounds For Time (3 each)
15 Power Snatches (115/85)
20 Dead-lifts (115/85)
25 Lateral Burpees Over The Bar

WODs 210516 - 210522

 WODs 5/16 - 5/22

Monday
Strength:
15 minutes To Build To A Heavy Complex
1 Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
WOD:
15-12-9-6-3 rep rounds for time
Hang Power Snatch (95/65)
Toes To Bar

Tuesday
WOD 1:
10 minute AMRAP
Air Bike 12/8 Calories
6 Dead-lifts (225/155)
10 Chest To Bar Pull-ups
-Rest 5 minutes-
WOD 2:
10 minute AMRAP
Row 15/12 Calories
6 Dumbbell Hang Squat Cleans (35's/25's)
10 Burpees Over The Rower

Wednesday
Strength:
15 Minutes To Build To A Heavy Complex
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
WOD:
15-12-9 rep rounds for time
Power Cleans (155/105)
5 Strict Handstand Push-ups

Thursday
For Time
35-35-35-35
Double-unders
20-15-10-5
Dumbbell Bench Press(Pick weight. Make it challenging)
20-15-10-5
Wall Balls (20/14)
20-15-10-5
Sit-ups
Friday
For Time
50 Toes To Bar
40 Alternating Leg Pistols
30 Kettlebell Swings (70/55)
20 Burpee Box Jump Overs (24/20)
Rest 3 minutes
25 Toes To Bar
20 Alternating Leg Pistols
15 Kettlebell Swings
10 Burpee Box Jump Overs

Saturday
3 Rounds, Each Round For Time
Run 800 Meters
15 Ring Muscle-ups (sub burpee pull-ups)
Row 1,000 Meters
(No Rest Between Rounds)

WODs 210509 - 210515

 WODs 5/9 - 5/15

Monday
Strength:
Every 3 minutes for 15 minutes:
Snatch Complex
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Start @ 55-65%. Increase weight on each set. Focus on quality
WOD:
3 Rounds For Time
Run 400 Meters
10 Power Snatches (95/65)
15 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:
20 minute AMRAP
Row 600 Meters
25 Wall Balls (20/14)

Wednesday
Strength:
Every 3 minutes for 15 minutes:
Clean & Jerk Complex
1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Start @ 55-65%. Increase weight on each set. Focus on quality.
WOD:
5 Rounds For Time
10 Thrusters (95/65)
15 Chest To Bar Pull-ups
30 Double-unders

Thursday
5 Rounds For Time
Air Bike 500 Meters
20 Push-ups
20 Sit-ups
20 Air Squats

Friday
4 Rounds For Time
4 Rope Climbs
14 Burpee Box Jump Overs (24/20)
Saturday
21-18-15-12-9-6-3*
Front Squats (95/65)
Double-unders
Dead-lifts (95/65)
Box Jumps (24/20)
*Begin each round with a 200 meter run

WODs 210502 - 210508

 5/2-5/8

Monday

Strength:

Every 3 minutes for 15 minutes:

Snatch Complex

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

5 Power Snatches (115/85)

Tuesday

For Time:

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight. make it challenging)

Run 100 Meters

Wednesday

Strength:

 Every 3 minutes for 15 minutes:

Clean & Jerk Complex

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

12 minute AMRAP

5 Front Squats (135/95)

7 Box Jumps (24/20)

10 Kettlebell Swings (55/35)

Thursday

3 Rounds For Time

12 Dumbbell Dead-lifts (50's/35's)

9 Pull-ups

50 Double-unders

Friday

10 minute AMRAP

25 Pistols, alternating

15 Overhead Squats (95/65)

5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)

Saturday

Partner WOD

4 Rounds For Time:

Row 40 Calories

40 Dead-lifts (185/135)

40 Toes To Bar