Saturday, May 10, 2014

5-10 WOD
 

For time:

Run 600m

-THEN-

7 Rounds of:

15 Wall ball (20#/14#)

10 Burpees

-THEN-

Run 600m

Friday, May 9, 2014

5-9 WOD
 

Rest / Make-up / Mobility

Thursday, May 8, 2014

5-8 WOD
 

Volume training

 

Conditioning

“Nate”

AMRAP in 20 minutes of:

2 Muscle ups

4 Handstand push ups

8 KB swings (70#/55#)

Wednesday, May 7, 2014

5-7 WOD
 

For time:

7 Reps of the “Bear” complex (135#/95)

50 Double unders

5 Reps of the “Bear” complex (135#/95)

50 Double unders

3 Reps of the “Bear” complex (135#/95)

50 Double unders

♦ compare to 07/22/12 ♦

Tuesday, May 6, 2014

5-6 WOD
 

Skill / Strength

Hang snatch

 

Conditioning

7 Rounds for time of:

Run 200m

10 Toes to bar

Monday, May 5, 2014

5-5 WOD
 

Rest / Make-up / Mobility

Sunday, May 4, 2014

Regular WOD sessions cancelled for Weightlifting Seminar today.

5-4 WOD

Saturday, May 3, 2014

5-3 WOD
 

Team WOD

For time:

Run 400m

50 Pull ups

50 Deadlift (185#/155#)

50 Box jumps (24″/20″)

50 Deadlift (185#/155#)

50 Pull ups

Run 400m

Friday, May 2, 2014

5-2 WOD

 

Rest / Make-up / Mobility

Thursday, May 1, 2014

5-1 WOD
 

Volume training

 

Conditioning

4 Rounds for time of:

400m Run

50 Double unders

25 Strict shoulder press (45#/35#)