Month: May 2014

Warm Up: – 20 wall balls

20 jumping lunges

20 clapping pushups

100 DU / 300 SU

WOD: – EMOM 13

O: 5 thrusters @95/65 , 7 box jumps

E: 15 T2B

Warm Up: – 400m medball run

Then; 2 rounds NFT

“Burgener” x3’s

20 pushups (5 sec pause in bottom)

20 jumping lunges

Skills: – 3 X 10 OH scapular retraction drills

5 max effort banded front levers

WOD: – “Randy” For Time:

75 power snatches @ 75/55

Warm Up: – 2 min of Red Light Green Light:

Wall balls

SU

Jumping pullups

Mobility: – 5 min per shoulder/ hip for 20 min

WOD: – AMRAP 10

21 DB situps @ 30/15

15 lateral plate jump-overs

9 plate burpees @ 45/25

Warm Up: – AMRAC 8

10 kb swings

10 pullups 

10 wall walk-ins

10 jumping squats

Skills: – Bar MU – practice 15 min

WOD: – 3 rounds for time:

9 L-arm snatch (bar or db – 60/30)

9 strict HSPU

9 R-arm snatch (bar or db – 60/30)

9 goblet/front squats

Warm Up: – 3 rounds NFT

Bridge run

20 Alt arm DB push press

20 OH plate lunges @ 45/25

10 pullups

Strength: – 4 sets of max rep C&J @ 60% 1RM

WOD: – 3 rounds for time:

18 kb swings @ “heavy”

9 burpee box jump 180’s

Warm Up: – 400m run

15 strict pullups

20 jumping squats

25 wall balls

WOD: – For Time:   “Murph”

Warm Up: – 400m run

25 jumping squats

25 pullups

25 clapping pushups

WOD: – AMRAP 10

200m run

10 box jumps

10 thrusters NTE 75 (db/medball/bar)

Warm Up: – 3 rounds NFT

“Burgener” x 3’s

10 push press

10 rack position lunges

10 situps

Strength: – 4 sets of max rep OH squats @ 60% 1RM

WOD: – AMRAP 10

Alt. Arm Turkish Get-ups

Warm Up: – 2 rounds NFT

100 DU / 300 SU

30 pistols

15 Kipping HSPU

Strength: – 4 max rep sets of Pullups

4 max rep sets of SP @ 60% 1RM

WOD: – For Time:

100m walking lunges 

800m run

100 squats

Warm Up: – AMRAC 8

Bridge run

20 jumping squats

10 pullups

5 handstands

WOD: – For Time:

400m run

40 pushups

40 K2E

40 broad jumps

400m run

40 ring rows

Strength: – 40 Bodyweight deadlifts