WOD 5-31

A. 3 Sets  //
DeadLift x 3-5 reps @21X1  //
Rest 30 sec  //
HSPU x MaxReps(-1)  //
Rest 2 min  //
B. ALE2 (want: 120-180sec, go hard)  //
2-3 Sets (scale reps and movements each set to fit in the time window)  //
21-15-9 or 15-9-6 or 12-6-3  //
DeadLift  //
HSPU  //
Actively Rest 10 min  //
$$ Knee2Elbow 3 x alot

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WOD 5-30

AMRAP4  //
10 WallBall  //
100m ShuttleRun  //
Rest 4 min  //
AMRAP4  //
5 PullUp  //
5 Burpee  //
Rest 4 min  //
AMRAP4  //
10 PushUp  //
15 KBSwing  //
Rest 4 min  //
AMRAP4  //
DoubleUnder  //
Rest 4 min  //
$$ FLR on rings 3 x awhile

WOD 5-29

A. 4 Sets  //
PushJerk x 3-5 reps @11X1  //
Rest 90 sec  //
DBLunge x 10 reps (a leg)  //
Rest 90 sec  //
B. In Teams of 2, alternating movements  //
5 Rounds   //
6 PowerSnatch  //
6 FrontRackedWalkingLunge  //
$$ HSH 3 x awhile

WOD 5-29 (Happy Birthday Scott!)

May 29th, 2012

Tue
WOD A OR  WOD B

WOD A
Scott’s Birthday WOD: Filthy 43

Warm up- see board
For time:
43 Box jump, 24 inch box
43 Jumping pull-ups
43 Kettlebell swings, 1 pood
Walking Lunge, 43 – each leg
43 Knees to elbows
43 Push press, 45 pounds
43 Back extensions
43 Wall ball shots, 20 pound ball
43 Burpees
43 Double unders

ROLL
$$$ row 430 meters!

OR

WOD B

Warm up see board.
A. 4 Sets
PushJerk x 3-5 reps @11X1
Rest 90 sec
DBLunge x 10 reps (a leg)
Rest 90 sec
B. In Teams of 2, alternating movements
5 Rounds
6 PowerSnatch
6 FrontRackedWalkingLunge
$$ HSH 3 x awhile

Hero WOD 5-28

Thank you to all those who are/have served for our freedom.

May 28th, 2012
Monday’s Hero WoD.

Murph:

For time:
Run 1 mile
100 PullUps
200 PushUps
300 Squats
Run 1 mile
* Partition the PullUps, PushUps, and Squats as needed.
If you’ve got a twenty pound vest or body armor, wear it.

No 6AM or 6PM class today.

NEW: Schedule updates.

June 1st :MWF class 5:30pm, 6:30pm & Tue. Thur. 9:30am class w/ Coach Robert.

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WOD 5-25

A. 3 Sets  //
Press x 3-5 reps @31X1  //
Rest 2 min  //
B. ALE1 ( shoot for 120 sec, Go Hard )  //
2-5 Sets  //
HangSquatClean x 10 reps (load so unbroken and fast)  //
Prowler 25 m (load so it is bothersome)  //
Sprint 100 m  //
Rest 12 min  //
$$ AbRollouts 3 x alot

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WOD 5-24

A. PowerSnatch 1RM  //
– Set 1 – 50% of possible 1RM x 5 reps  //
– Set 2 – 75% of possible 1RM x 3 reps  //
– Set 3 – 85% of possible 1RM x 2 reps  //
– Set 4 – 90-95% of possible 1RM x 1 rep  //
– Set 5 – Test 1RM  //
– Set 6 (optional) – Exceed Set 5  //
** After each set  //
Rest 30 sec  //
Dip x MaxReps(-2) @3010  //
Rest 2 min  //
B. Rest 5-10 min mobilizing (hip? flexion??) then Row 500m @110% (Get Grumpy)  //
$$ Oooh you are looking at this?? Row the 500m again for real.

WOD 5-23

Fight Gone Bad

warm up – see board.

3 Sets for max reps  //
60 sec WallBall  //
60 sec SDHP (75/55 lbs)  //
60 sec Box Jumps (20″)  //
60 sec Push Press (75/55 lbs)  //
60 sec Row (Cals)  //
Rest 60 seconds  //
$$ Roll and cry

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WOD 5-22

A. 4 Sets  //
FrontSquat x 3-5 reps @30X1 (last weeks weight++)  //
Rest 30 sec  //
PullUp x MaxReps(-1) @3010  //
Rest 2 min  //
B. AMRAP5 (Open 11.3)  //
SquatClean + Shoulder2Overhead (165/110 lbs)  //
$$ FLR on rings 3 x awhile

WOD 5-21

A. 4 Sets  //
BenchPress x 4-6 reps @30X1 (last weeks weight++)  //
Rest 30 sec  //
SupineRow x 8-10 reps @2121  //
Rest 2 min  //
B. AMRAP10  //
5 HSPU  //
15 WallBall (20/14 lbs)  //
30 DoubleUnder  //
$$ HSH 3 x awhile