Monthly Archives: May 2014

WOD 300514

Warm up

10 Partner Wall balls

5 Over/Unders

10 Partner push ups

5 Back to back squats

WOD

10 rounds for time (50min cap)

300m run

10 Burpees (over partner)

40m Partner carry

10 Toes to bar (each)

20 Overhead lunges (each) 25/15

Run together. Break up reps on other exercises

WOD 290514

 

 

1pbt3

Warm up

4x

150m Run (Loop)

5 Clapping push ups

10 Hollow rocks

15 Squats

WOD

A: 3-3-2-2-1-1-1 Clean and Jerk

B: Tabata – for total reps

Box jumps 24/20

Row (calories)

Push press 40/25

Pull ups

Sit ups

WOD 270514

Warm up

4x

10 Burpees

10 Ring rows

50 Skips

WOD

A: 5-5-5-5-5 Turkish Get-up (20 minutes)

B: 15 minute AMRAP

1, 3, 5, 7, 9…

Single arm KB clean and jerk 24/16 (right side)

Single arm KB clean and jerk 24/16 (left side)

20 Double unders

WOD 260514

Warm up

4x

10 Overhead Squats (vary the width of your feet)

1 minute Plank hold

10 Jumping Lunges

15 Superman rocks

WOD

A: 3-3-3-3-3 Snatch Balance (15 mins)

B: “Nancy” Courtesy of CFHQ

5 Rounds for time

400m Run

15 Overhead squats 43/30

WOD 230514

Warm up

3x

30 Double unders

10 Over unders (each)

Partner WOD

A: 10 min AMRAP of “Nate”

2 Muscle ups

4 HSPU

8 KB Swings

– alternate each round

3 Min Rest

B: 10 min AMRAP of

250m row

30 Wall Balls 9/6

– one person starts on the rower, the other person on the wall balls. Once each person has completed their exercise they can then change.

3 minute rest

C: team Olympic lifting total (10 minute cap)

1RM Snatch

1RM Clean and Jerk

1 person will snatch, the other will C&J

WOD 220514

Warm up

3x

1 Loop

10 Hanging leg raises

5 Inchworms

10 Push ups

3 Wall walks

WOD

“Glen”

30 Clean and Jerks 60/40

1600m run

10 Rope Climbs

1600m Run

100 Burpees

Hero_GlenDoherty_th.jpeg

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD 190514

Warm up

4x (2 with broomstick, 2 with barbell)

50 Single skips

3 Shrugs

3 High Pulls

3 Power Cleans

3 Front Squats

3 Push Presses

WOD

A: 7RM Bear Complex (15 mins)

B: 10-9-8-7-6-5-4-3-2-1

Thrusters 40/25

Pull ups

With 20 double unders EMOM

WOD 160514

Warm up

600m run, then

4x (2x b’stick, 2x b’bell)

10 Deadlifts

10 Push press

10 Good mornings

10 Hanging leg raises

WOD

For time – 50 minute cap

2 Loops each

10 Deadlifts 100/70

2 Loops

10 Wall walks

2 Loops each

10 Deadlifts 100/70

2 Loops each

10 Chest to bar pull ups

2 Loops each

10 Deadlifts 100/70

2 Loops each

10 Handstand push ups

2 Loops each

10 Deadlifts 100/70

2 Loops each

10 Rope climbs (5 each)

2 Loops each

10 Deadlifts 100/70

2 Loops each

Each person will perform reps as programmed

 

WOD 150514

Warm up

3x

15 Ring rows

15 Squats (alternate between narrow, shoulder width and wide)

15 Hip extension to bridge

15 Superman

WOD

For time

1000m row

40 Overhead kettlebell lunges 24/16

30 Shoulder to overhead 60/30

40 Wall balls 9/6

30 Toes to bar

40 Burpees

30 Sit ups