WOD Friday May 25th

Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows

1. Every minute on the minute for 12 minutes:

1 Thruster or Overhead Squat

*Increase weight as you go up to a heavy single*

*If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS*

2. “Fran” 

For time:

21, 15, 9

Thrusters @ 95 / 63 lbs

Pullups

(Last Programmed February 27th, 2017)

OR

“Nancy” 

5 rounds for time of:

400 meter run

15 Overhead squats @ 95 / 63

(Last Programmed June 14th, 2017)

 

Advertisements

WOD Tuesday May 22nd

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Cleans, and Front Squats

1. Every minute for 5 sets (5 minutes):

1 Clean + 1 Hang Clean (a weight you can hit every time and focus on speed)

*Rest 1 minute*

Every 1:30 for 8 sets (12 minutes):

1 Clean + 1 Hang Clean (time to increase weight)

2. “Diane”

For time:

21, 15, 9

Deadlift @ 225 / 153

Handstand push ups (must be strict to get on the white board)

WOD Monday May 21st

Warm up: 500 Meter Row, 2 Rounds: 45 sec Bottom of a Squat, 10 Good mornings

1. Every 3 minutes for 5 Sets: (15 minutes)

10, 8, 6, 4, 2

Back Squat

*Start around 60-70% of your max and increase weight each set*

2. “Cindy” 

As many rounds and reps as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Air Squats

(Last Programmed October 28th, 2016)

WOD Thursday May 17th

Warm up: 2 Rounds: 10 Sit ups, 8 Push ups

1. Every minute on the minute for 14 minutes (7 sets of each):

1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups

*OR if you do not have HSPU yet you will do 15 Sec Handstand Hold + Right Number of Wall Climbs*

2nd minute: Right Number of Kipping Toes to Bar

*No Toes to bar, work on kipping motion and getting knees as high as you can*

2. “Jackie”

For Time:

1000 Meter Row

50 Thrusters @ 45 / 33 lbs

30 Pull ups

(Last Programmed October 11th, 2016)

WOD Wednesday May 16th

Warm up: Warm up all the things

5 Power Cleans @ Moderately Heavy, Should be Single Reps all workout

5 Muscle ups

5 Power Cleans

10 Double Kettlebell Overhead Lunges (5 per leg)

5 Power Cleans

20 Double Kettlebell Push Press

5 Power Cleans

30 Ring Push ups

5 Power Cleans

20 Double Kettlebell Push Press

5 Power Cleans

10 Double Kettlebell Overhead Lunges (5 per leg)

5 Power Cleans

5 Muscle ups

5 Power Cleans

*Kettlebells can be subbed for Dumbbells if needed*

WOD Tuesday May 15th

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Snatches, Do some behind the neck push jerks

1. Every minute for 5 sets (5 minutes):

1 Snatch + 1 Hang Snatch (a weight you can hit every time and focus on speed)

*Rest 1 minute*

Every 1:30 for 8 sets (12 minutes):

1 Snatch + 1 Hang Snatch (time to increase weight)

2. 15 Minute Partner AMRAP:

*You Go, I Go. Switch after each round.*

12 / 10 Calorie Bike or Row

6 Burpees

30 Ft Sled Drag