WOD

Wednesday, May 23rd

05/23/2018

Warmup: 1) 2x through: 400m Run 9 Plate OHS (25/10) 9 V-Ups 9 Table Rocks 2) Barbell Warmup Strength: 2 Hang Clean + 1 Jerk *Spend 10 - 15 minutes building to a heavy set* WOD: 4 Rounds for Max Reps: :30 ON/:30 OFF Stations: Calorie Bike Plate GTOH (45/25) Wall Balls (20/14) Kettlebell Swing (24/16) Double Unders ....

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Tuesday, May 22nd

05/22/2018

  Warmup: 1) Tabata X 9 Rounds: Plank (Left, Right, Front) 2) 5:00 Double Under Practice 3) 3x through: 5 Feet Together Squats 5 Samson Lunges Skill: Superset the following: 3 X 10 Ring/Box Dips 3 X 200m Suitcase Carry 3 X 10 KB Lunge Squats (both legs) WOD: EMOM for 12 minutes of: 5 Pullups 10 Pushups 15 Air Squats **If you plan on wearing a vest for MURPH please wear one here** Extra Work: Every 2 minutes for 20 minutes perform: 2 Snatch (80% of 1R....

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Monday, May 21st

05/21/2018

Warmup: 1) Team Dynamic 2) 10 X PVC Bob & Weaves 3) 10 X PVC Step Overs 4) 10 X Cossack Squats (Each Side) Skill: 'Wendler Back Squats Week #8' 30% X 5 35% X 5 40% X 5 45% X 5 50% X 5 60% X 5 WOD: For Total Reps: 1:00 SDHP (75/55) 1:00 Toes to Bar 1:00 Burpees 1:00 Rest 2:00 SDHP 2:00 Toes to Bar 2:00 Burpees 2:00 Rest 1:00 SDHP 1:00 Toes to Bar 1:00 Burpees Cool Down: 5:00 Light Rowing Couch Stretch 2 X 10 Roll Ups    ....

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Saturday, May 19th

05/19/2018

Warmup: 1) Team Stretch 2) Speed Ladder/Agilities 3) Team Ab Work Skill: 'KB Snatch Test' 1) 5:00 ME KB Snatch (24/16) *This should be an all out effort and true test of how many you can perform in a 5:00 window! Partner WOD: Minute 0:00 - 10:00: 1200m Run + Max Overhead Squats (95/65) in remaining time... Minute 10:00 - 13:00: Rest Minute 13:00 - 20:00: 800m Run + Max Thrusters (95/65) in remaining time! *Score is total number of OHS & Thrusters!    ....

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Friday, May 18th

05/18/2018

Warmup: 1) 3x through: 200m Run 6 Tuck Jumps 6 Knee Raises 6 Overhead Squats (PVC) 6 Good Mornings (Bodyweight) Strength: 'Wendler Deadlifts Week #7' 1) Perform the following: 55% X 5 60% X 3 70% X 1 75% X 1 85% X 1 95% X 1+ WOD: AMRAP in 18 minutes of: 200m Run 9 Power Snatch (95/65) 6 Box Jumps (30/24) 3 PVC Shoot Throughs REST 1 MINUTE **1 Shoot Through = 1 Pushup + 1 Shoot + 1 Dip + 1 Shoot**    ....

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Thursday, May 17th

05/17/2018

    Warmup: Team Mob Stx Warmup -then- 2 X :30s Shoulder Mash -then- 3x through: 5 Power Shrugs 5 Power Cleans 5 Push Presses 5 Push Jerks Skill: 'Falling from Grace' For Time: 30 Clean & Jerks (135/95) *you must drop the bar from the top after every rep* **please focus on setting up properly every single rep and not just ripping through this** WOD: Alternating EMOM for 15 minutes: 15/10 Cal Row 15 KBS (24/16) 200m Sprint ....

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Wednesday, May 16th

05/16/2018

Warmup: 1) 2 X 1:00 Plank Hold 2) 3x through: 5 Burpees 7 Power Shrugs 9 Front Squats Skill: 1) 3 X 3 Clean Lift Offs 2) 3 X Clean Pull + Hang Clean + Low Hang Clean 3) 3 X Hang Clean + Low Hang Clean WOD: 5 RFT: 6 Burpees 12 Overhead Lunges (75/55) 24 Double Unders Cool Down: 800m Light Jog Light Foam Rolling IT Band 2 X :30s Shoulder Mash    ....

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Tuesday, May 15th

05/15/2018

Warmup: 1) Ankle Mobility 2 X :30s (each leg) 2) 3x through: 10 Mountain Climbers (each leg) 2 Wall Climbs :20s Dead Hang Skill: 1) 2x through in 1:00 sets attempt to perform as many reps or hold as long as possible... 1:00 Tripod Hold 1:00 Supinated Grip Bar Hang 1:00 Alternating Pistols or Reverse Lunges 1:00 Muscle Ups or Chin Ups *Rest roughly :30s between sets* WOD: 3 RFT: 20 Hang Power Snatch (95/65) 20 V-Ups Extra Work: 40 GHD Situps 40 Back Extensions....

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Monday, May 14th

05/14/2018

Warmup: 1) Team Dynamic 2) Superset the following: PVC Step Overs X 10 (each leg) PVC Bob & Weaves X 10 (each side) 3) 2x through: 5 Squat Jumps 25 Hand Plank Shoulder Taps Strength: 'Wendler Back Squats Week #7' 1) Perform the following: 55% X 5 60% X 3 70% X 1 75% X 1 85% X 1 95% X 1 + WOD: AMRAP in 15 minutes: 800m Weighted Vest Run (20/14) In the remaining time AMRAP: 5 Pullups 10 Pushups 15 Air Squats *If you are wearing a weighted vest fo....

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Saturday, May 12th

05/12/2018

    Warmup: 2x through: 800m Run 9 Burpees 9 Bar Taps 9 Hollow Rocks Partner WOD: For Time: 100 Double Unders 20 Burpee Ring Muscle Ups 30 Strict CTB Chin Ups 40 HSPU 50 Weighted Pistols (24/16) 40 HSPU 30 Strict CTB Chin Ups 20 Burpee Ring Muscle Ups 100 Double Unders ....

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