WOD

Monday, May 16 2011

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I’m looking for speed.
15 min to find 1 rep max for back squat then

“Trinity”

3 rounds of

6 pullups
12 pushups
18 squats
then a 200m run

4 times

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0

Friday May 13 2011

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Cash in 800m Row/800m run*

5 Front Squat (135/95)
5 Push Jerk (135/95)
10 V-ups
15 min AMRAP

Cash out 800m Row/800m run*

*Cash in with either a run or the row, then cash out with the one you didn’t choose.

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1

Thursday May 12 2011

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15 minutes to find 1RM for Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (185/145)*
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Bar-Facing Burpees

*athletes may opt to increase weight up to 225/185 with coach’s consent.

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2

Wednesday May 11 2011

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400m Run
10 HSPU
25 Box Jumps (20)
50 KB Swings (35/26)
100 Double Unders
50 Goblet Squats (35/26)
25 Pullups
10 Jumping Lunges
400m Run

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1

Tuesday May 10 2011

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15 minutes to find 1RM for Shoulder Press

21-15-9
Hang Power Cleans (95/65)
Toes to Bar

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1

Monday May 9 2011

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500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 rounds w/ 3 mins rest between rounds

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0

Friday May 6 2011

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Start in any order:

250m Row
10 Tuck Jumps
7 min AMRAP

1:30 rest

10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP

1:30 rest

10 KTE
10 Slamball (20/15)
7 min AMRAP

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0

Thursday May 5 2011

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Wendler Squat
5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

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0

Wednesday 4 May 2011

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Teams of Two: (any order)

100 Wallball / Squat Holds (20/14)
80 Burpees / Jumping Jacks
60 Medball Situps (20/14)
40 Pullups w Medball / Plank Holds
2000m Row
1000m Medball Run (20/14)

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1

Tuesday May 3 2011

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Wendler Bench

5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

OTMEM for 15 mins

5 Push Press (95/65)
8 Push Ups
12 Air Squats

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1

Monday May 2 2011

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800m Run
21 KB Swings (53/35)
21 Thrusters (95/65)
21 Double Unders (3:1 Singles)
21 Box Jumps (24/20)

600m Run
15 KB Swings (53/35)
15 Thrusters (95/65)
15 Double Unders
15 Box Jumps (24/20)

400m Run
9 KB Swings (53/35)
9 Thrusters (95/65)
9 Double Unders
9 Box Jumps (24/20)

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1

Friday April 29 2011

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Cash in:  1 mile Run (or 2K row)
3-5 Rounds of (coaches call, athlete dependent for # of rounds):

10 C2B Pullups (Scaled to ring rows)
10 Burpees
10 Romanian Deadlifts (135lb/95lb – scaled as nec)

Cash out:  400m Run (or 500m row)

For time (clock runs continuous for entire WOD).

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0

Thursday April 28 2011

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“Grace”

30 Clean and Jerks for time (135lb / 95lb)
Full recovery;  Then;
Skill Work:  Practice a skill you are weak at and do ~10 to15 min of work (this includes the rowing machine!).

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0

Wednesday April 27 2011

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Wendler Bench Press
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
AMRAP 12 min:
14 DB or KB Presses (7 each arm)
14 Pistols (7 each leg)
14 Box Jumps (20” men and women)

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1

Tuesday, April 26 2011

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Wendler Deadlift
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
3 Rounds for time:
400m Run
20 KB Swings (53/35lb)
20 Pullups
20 Knees to Elbows

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