WOD

Friday May 29th, 2015

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Strength: 10 8,8 Back Squat @ 65/70/75% of 1 rep max

 

75 Thrusters (75/55) for time!

***Every time you drop the bar complete one of the following tasks:

100 m Run (alley run)

10 v-ups

10 Ring Rows

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Thursday May 28th, 2015

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Strength: 10,8,8 Strict Press @

65/70/75% of 1 rep max

3 RFT:

5 Ring Dips

10 Burpees

15 T2B

20 KB Swings (53/35)

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Wednesday May 27th, 2015

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2 min. Max DU’s

30 sec. Transition

2 min. Max Calorie Row

30 sec. Transition

2 min. Max Reps Box Jumps (24/20)

1 min. Rest

 

1 min. Max DU’s

30 sec. Transition

1 min. Max Calorie Row

30 sec. Transition

1 min. Max Reps of Box Jumps (24/20)

1 min. Rest

 

30 sec. of Max DU’s

30 sec. Transition

30 sec. Max Calorie Row

30 sec. Transition

30 sec. Max Reps of Box Jumps (24/20)

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Tuesday May 26th, 2015

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10 Min. EMOM of:

 

2 Power Cleans

2 Hang Power Cleans

Start with 70% of 1 Rep Max, add weight as needed

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Monday May 25th, 2015

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“Murph” 

1 mile run

 

100 pull-ups

200 push-ups

300 air squats

 

1 mile run

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Friday May 22nd, 2015

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15 Minute EMOM:

1 Power Snatch

1 Squat Snatch

1 OHS

 

Start at 70 % and add weight when needed

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Thursday May 21st, 2015

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Chipper for Time:

60 KB (53/35)

50 Burpees

40 Pull-ups

30 v-ups

20 HSPU

10 Ring Dips

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Wednesday May 20th, 2015

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9-15-21

Deadlift (225/155)

Box Jumps (24/20)

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Tuesday May 19th, 2015

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3 Person Team Relay :

Three 7 Min AMRAPs with 1 minute of rest between each.

 

  1. 2 Rounds of :

5 PC (115/75)

5 PP (115/75)

  1. 200 m row (175 for women)

 

  1. 2 rounds of :

5 Burpees

5 T2B

 

Person works at same station for full 7 mins.

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Monday May 18th, 2015

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3 Rounds For Time of:

50 WBs (20/14)

100 DU’s

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Friday, May 15, 2015

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Bench press 6, 4, 4 @ 75%, 80%, 85%

Cash in: 200 m run backwards
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Ring dips
Cash out: 200 m run

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Thursday, May 14, 2015

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Fight Gone Bad Style

4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work

KTE, TTB, Pull-up clusters

Double Unders

Manmakers

Airsquats

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Wednesday, May 13, 2015

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Strength/Skill-Clean and Jerk
11 min EMOM:

1 power clean

Full Squat Clean +

Clean and Jerk from the ground

(60-70% of max, aim to add weight twice during EMOM)

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Tuesday, May 12, 2015

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Back Squat 6, 4, 4 @75%, 80%, 85%

For time:
1k row or 800 m run
30 backsquats (AHAP)

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Monday, May 11, 2015

Posted by:

suit_purple

Marcel Mayhem

15 min amrap ladder
1 hand release push up
2 abmat situps
3 ring rows/pull ups
2 hand release push-ups
3 abmat situps
4 ring rows/pull ups
3 hand release push ups
4 abmat situps
5 ring rows/pull ups

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