WOD

Thursday 26th 2011

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20 min AMRAP:
-1 rope climb or 10 rope jumps
-3 dead lift (225/155)
-5 dive-bomber push-ups
-7 wall ball shots (20/12)
-9 burpees

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Wednesday 25th 2011

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3 -5 rounds
10 lateral Burpees
10 weighted Step-ups (ea leg)
10 Barbell Rollouts

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Tuesday 24 May, 2011

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WOD: “Hammer”

Five rounds:

5-Power Clean

10-Front Squats

5-Push Jerk

20-pullups
RX: 135/95. L2: 95/65. L1: <55

90 sec rest between rounds

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Monday May 23, 2011

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3 or 4 min Timed Intervals:
400m run then max pushups for the remainder of the time
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

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Friday 20 May 2011

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800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

 

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

 

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)

 

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Thursday 19 May, 2011

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15 min to find 1RM Bench Press

15 minute AMRAP of:

5 Thrusters 155/105
7 C2B Pullups
9 Ring Dips
11 Box Jumps 30/24″

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Wednesday may 18th 2011

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 5 rds
15 Power cleans. 95/65#
 400m Run/row

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Tuesday May 17th 2011

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AMRAP 5 Min

11 PushPress (115/75#)

16 Slamball (15/10#)

2 min Rest

AMRAP 5 Min

11 Box Jumps

16 Abmat Situps

2 min Rest

AMRAP 5 Min

11 KB Swings

16 KB Lunge Step Backs

 

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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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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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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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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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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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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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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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