May 2016
A. Snatch – 6×2 @65% OTM B. Clean & Jerk 6×2 @65% OTM C. Snatch Grip Push Press 3×5 – Heavy as possible
May 2016
A. Dead Lift 3×8 – Heavy as possible. Note: These are not touch and go, nor should they be dropped from the top. Rest 2-3 minutes between sets. B. For time, complete the following: 50 Double Under 40 KB Swing (53/36#) 30 Toes to Bar 40 Double Under 30 KB Swing 20 Toes to Bar 30 Double Under 20 KB Swing 10 Toes to bar
May 2016
Team WOD In Teams of 3…Complete the following circuit of 3 movements as many times as possible in 20 minutes… Station 1 – Row 20 Cal Station 2 – Turkish Get-Up x2/arm (44/26#) Station 3 – Forward lunge with plate overhead – 12 alternating steps (45/25#)
May 2016
AMRAP 20 BB Complex of: 3 Dead Lift 3 Hang Clean (squat) 3 Push Press 3 Back Squat 3 Bn Split Jerk Repeat Rx – 135/85
May 2016
AMRAP 20 20 KB Swing (70/53#) 15 Box Jumps (24/20″) 10 Toes 2 Bar 200m Run
May 2016
A. 3 Position Power Snatch (from the pockets, knee, & floor) – 12 minutes to establish a heavy complex. B. 3 Position Power Clean & Jerk (from the pockets, knee, & floor) – 12 minutes to establish a heavy complex. C. Front Squat – 12 min to a establish a heavy triple.
May 2016
A. Bench Press 4×8-10 – Heavier than last week Super set with… Band Pull Aparts 4×12 Rest 2 minutes B. Wall facing Handstand Hold 3×30 seconds Rest 1 minute C. For time, complete rounds of 25-20-15-10-5 of: Burpee Wall Ball (20/14#) Abmat Sit-Up
May 2016
A. Dead Lift 8-8-8-8 – Start with a moderate load and end at a max 8 reps. Rest 2-3 minutes B. In 12 minutes, get as far up the rep ladder 3-6-9-12-15-18-21-24, etc…performing: Pull-Ups (upscale to Muscle-Ups) * Start with 30 Double Unders and then again after every round.
May 2016
For time, complete the following: Run 1 mile 5 Front Squat (135/85#) 40 Push-Up 10 Front Squat 30 Push-Up 15 Front Squat 20 Push-Up 20 Front Squat 10 Push-Up Run 1 mile
May 2016
A. Turkish Get-Up – Work up to a heavy, but manageable weight, and perform 1 repetition every 30 seconds for 7 minutes (7 per arm total). B. Tabata KB One Arm Swing (alternating hands every round). C. KB One Arm Clean (from ground) – 40 reps for time (alternating hands). D. “Death By” KB Snatch (from the swing) Start the first minute completing one swing per hand, and
May 2016
For time, complete the following: 50 Cal Row Then… 3 Rounds of: 40 Double Under 30 Pistol (alternating legs) 20 Toes to Bar
May 2016
A. Hang Power Snatch + Hang Snatch – In 12 minutes, work up to a heavy complex. B. Snatch Grip Press 3×5 – Heavy C. Snatch Balance 3-3-3-3 – Start at a moderate weight and increase throughout.
May 2016
“Battle Rattle” Complete 4 – 4 minute rounds of: 4 Burpee Lateral Bar Hop 8 Dead Lift (245/155#) 12 Pull-Up 400m Run Rest remainder of each round.
May 2016
A. Back Squat 3×6-8 – As heavy as possible. Rest 2 minutes B. Crab Hold (reverse plank) – 3×20-30 seconds Rest 15-20 seconds. C. Bar/Ring Dips 2xFailure (body weight) D. AMRAP 8 Push Press (115/75#) 30 Double Unders
May 2016
In teams of 3, complete the following for time: 800m Sled Push (sled + 70/25#) 800m Sled Pull (sled + 70/25#) Notes: While athlete A is pushing/pulling, athlete B and C are holding a 45/25# plate overhead. When athlete A can no longer push/pull, the other athletes must perform 10 ground to overheads with the plates, and then rotate, with someone new pushing/pulling. If any athlete brings plate down from
May 2016
A. BB Forward Lunge (Back rack) 3×6/leg – Heavy Rest 2 minutes B. 3 rounds for time of: Run 400m 30 KB Swing (70/44#) 30 Wall Ball (20/14#)
May 2016
A. Bench Press 4×8-10 Rest 45 seconds Band Pull Aparts 4×12-15 B. “Dirty Bomb” For time: 75 Pull-Ups 50 Box Jumps (24/20″) ***Perform 5 Burpees to start and on the minute thereafter.
May 2016
A. Paused Clean Dead Lift (3 sec pause above knee) + Hi Hang Clean + Jerk 4×3+1+1 – Heaviest possible Rest at least 2 minutes B. “Isabelle” Complete 30 reps for time of: Snatch (135/95#)
May 2016
A. L-Sit on Parallettes – Accumulate 90 seconds in an L-Sit or Tuck position. B. Complete 7 rounds of 3 minutes of: 30 Double Under 10 Abmat Sit-Ups (arms crossed) 15/9 Push-Ups or 3 Muscle-Ups 200m Run Notes: Rest with whatever time is left after each round. These are sprint rounds, so push your pace!
May 2016
“Incredible Hulk” As many Reps as possible in 20 minutes of: 5 Dead Lift (115/75#) 5 Hang Power Clean (115/75#) 5 Front Squat (115/75#) 5 Push Press (115/75#) 5 Back Squat (115/75#)
May 2016
Team Relay For time, in teams of 3, complete the following: Pull-Ups x100 Overhead Walking Lunge w/Plate x100 steps (45/25#) Bear Crawl x15 Reps (1 rep= 25′ down & back) DB/KB Ground to Overhead x100 (35/20#) Crab Walk x15 Reps (1 rep= 25′ down & back) 800m Run w/Plate (45/25#) Notes: You may partition the reps within your team any way you see fit. Movements must be performed
May 2016
Complete 24 rounds (each movement performed equals a round) of 30 seconds of work followed by 30 seconds of rest rotating through the following movements: Press (strict) – Use a weight you can get 8-12 reps KB Swing (53/36#) Wallball (20/14#) Row (Calories) Score is total reps combined.
May 2016
A. Partner Assisted Glute-Ham Raise 4×6-8 – Demo B. In 20 minutes, complete as many rounds and reps as possible of: 10 Box Jump Over (24/20″) 10 Abmat Sit-Up w/ Medball (20/14#) 10 Burpee 10/6 Pull-Up
May 2016
A. Hi Hang Snatch x3 – EMOM 7 Use 50-60% of 1RM Snatch. Light and fast! Focus on pulling under the bar. B. Overhead Squat – In 12 minutes, establish a heavy, but sub-max triple. C. Jerk Balance + Jerk – 4×3+1 – Heaviest possible
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