WOD 5.21.18

Metcon:

AMRAP 12

15/12 Cal ERG

40' single arm OH Walking Lunge

5 Burpee

40' single arm OH Walking Lunge

 

Skill:

EMOM 8 

1 T2B + 1 Pull Up + 1 C2B

 

Strength:

Back Squat

6x2

WOD 5.19.18

Metcon:

With a Partner:

1 K ERG

100 Bumper Plate Overhead Walking Lunges 

100 BP G2OH

100 Burpees to BP

100 BFSU w/ BP

100 Plyo Push ups to BP

400 M Waiter Carry 

For time:

 

WOD 5.18.18

Strength:

Bench Press

6x3

 

Metcon:

1 K Run

30 Deadlifts 225/155

800 M Run

20 Deadlifts 255/185

400 m Run

10 Deadlifts 275/205

For Time:

 

WOD 5.17.18

Strength

Front Squat
5 x 2

Metabolic Conditioning

In 4 minutes:
35 BFSU
then AMRAP of
9 power cleans 95/65#
4 box-facing burpee box-overs
*rest 4 minutes*
In 4 minutes:
35 BFSU
then AMRAP of
5 power cleans 135/95#
4 box-facing burpee box-overs
*rest 4 minutes*
In 4 minutes:
35 BFSU
then AMRAP
3 power cleans 155/105#
4 box-facing burpee box-overs
 

WOD 5.14.18

Strength:

Hang Squat Clean + Squat Clean 

(1 + 1) x 7

 

Metcon:

50 Calorie Erg

then,

5 rounds 

50 Double under's 

20 Total Pistols 

100 M Run

For Time:

 

WOD 5.13.18

For Time:
1 mile run
75 wall ball shots
50 burpees
25 pull-ups
*5 minutes rest*
2 rounds for time:
15/10 calorie ERG
15 hang power snatches 95/65#

WOD 5.12.18

With a Partner, For Time: 

400m run together
then
5 rounds of: 
20 goblet squats
20 american kettlebell swings
20 hand-release push-ups
20 double unders
20 calories
then
400m run together

WOD 5.11.18

Strength:

Behind the Neck Jerk + Split Jerk 

(2 + 1) x 3   (1 + 1) x 3

 

Conditioning:

2 Rounds 

800 M Run

600 M Ski

400 M Row

20 Double Under's 

1 K Bike 

For Time:

 

WOD 5.10.18

Strength

5 x 5
Sumo Deadlift
superset with
4 each leg rear-elevated Bulgarian split-squat

MetCon

Tabata: 
bottom-to-bottom squats
strict pull-ups
ring dips
bfsu

WOD 5.7.18

Strength:

Overhead Squat 

6x3

 

Metcon:

25 Toe 2 Bar 

20 Front Squats 115/80

25 Toe 2 Bar

20 Overhead Squats 

For Time:

 

Core:

10 Good Mornings 

15 Reverse Hyper's 

20 Hip Extensions 

WOD 5.5.18

With a Partner:

30 Partner Burpees

100 wall ball shots

100 Push Up

200 double unders

100 Thrusters 95/65

100 SDHPs

30 sync bar-facing burpee

WOD 5.4.18

Metcon:

AMRAP 20 

1 Deadlift

1 Squat Clean 

1 Front squat 

1 Jerk

 

Weight options: 185/125 165/115 155/105 135/95 115/80 95/65

WOD 5.3.18

Strength

Back Squat
5 x 3

MetCon

As Many Rounds As Possible in 15 Minutes: 
100m Run
20 bumper plate ground to overhead
30 sit-ups with bumper plate
40 double unders

WOD 5.2.18

Strength:

Strict Press

6x2

 

Metcon:

15 Push Press 95/65

5 Pull ups

5 Toe 2 Bar

12 Push press

4 Pull ups

4 Toe 2 Bar

9 Push Press

3 Pull ups

3 Toe 2 Bar

6 Push Press

2 Pull ups

2 Toe 2 Bar

3 Push Press

1 Pull up

1 Toe 2 Bar