WOD's

5/23/17

STRENGTH: EMOM 12: 3 Thrusters 155/105 WOD: A. AMRAP 5: 30 Lateral BB Burpees AMRAP Snatches, 75/55 Rest 1:00 B. AMRAP 5: 20 Lateral BB Burpees AMRAP Snatches, 135/95 Rest 1:00 C. AMRAP 5: 10 Lateral BB Burpees AMRAP Snatches, 165/115 MAY BONUS: 50-40-30 Double unders Air squats

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5/22/17

STRENGTH: Back Squat 3×2 @ 85% 1×1 @ 90% WOD: “Nate” 20 minute AMRAP 2 Muscle Ups 4 Handstand Pushups 8 KB Swings (70/52) MAY BONUS: 4 X 400m run 1 min rest between

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5/20/17

SPRAY FOR MERCY 51 DU’s 51 Bodyweight backsquats 510m Run 51 Box Jump Overs (30/24″) 51 Bodyweight Deadlifts 510m Run 51 Burpee-pull-ups 51 1/2 Bodyweight cleans 510m Run 51 Pistols 51 1/2 Bodyweight Hang Power Snatches 510m Run  

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5/19/17

STRENGTH: Bench press or DL 10@60% 8@70% 6@75% 3 x2@85% WOD: AMRAP 20: Athletes alternate rounds: 30 DU’s 3 Cleans 135/95 MAY BONUS: 3 sets: 10 strict/weighted pullups 25 decline push ups

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5/18/17

STRENGTH: Back Squat 3×2 @ 80% 1×2 @ 85% WOD: 21 Deadlifts 225/155 18 KB Hang Pwr Snatch 35/15 (9 each arm) 15 Deadlifts 16 KB Hang Pwr Snatch 9 Deadlifts 14 KB Hang Pwr Snatch MAY BONUS: 3 rounds: 400m run 40 Double unders

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5/17/16

CORE: EMOM 12: 12 V-crunch + v-up :50 One-legged plank hold WOD: 50-40-30-20-10 Wall-ball shots, 20/14 to 10′ target Box jumps, 24/20 MAY BONUS: 100 Burpees

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5/16/17

STRENGTH: 8 x 3 Press in Split Jerk stance @ 75% 1RM shoulder press WOD: 12 AMRAP 10 Front rack lunges 135/95 10 Knees to elbow MAY BONUS: 1 mile run

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5/15/17

STRENGTH: Back Squat 3×3 @ 75% 1×3 @ 85% WOD: 75 Bear complex 75/45 *Every time you set down the bar run 400m MAY BONUS: 3 sets: 10 strict/weighted pullups 25 decline push ups”

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5/13/17

“Ryan Job” 3 rounds: 20 Burpees 15 Pull ups 60 Single Count Alternating Lunges 25 push ups 1,000 m row or 1,000 m run

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5/12/17

STRENGTH: 10×3 Overhead squat – Build WOD: “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps MAY BONUS: 3 sets: 8 strict/weighted pullups 20 decline push ups  

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