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WOD Archive for May 2016

June 1, 2016

3RM Power clean and push jerk

7:00 AMRAP
1 thruster 135/95
1 muscle up
2 thrusters
2 muscle ups
...

5:00 max reps T2B
100m run every time you break

May 31, 2016

1k row @80%
then 20 kipping HSPU

5rm deadlift

3 rounds
200 double unders
20 kbs 70/53
20 burpees 60 inch target

4 rounds
5 HSPU
10 alternating pistols
15 pull ups

May 27, 2016

3 rounds of
500m row
400m run
50 wall ball 20/14

10:00 to work up to heavy C&J

21-18-15-12-9
calories on assault bike
2x sit ups

May 26, 2016

5x3 snatch

5 rounds for time
10 back squats 155/105
10 back rack walking lunge steps 155/105
10 HSPU

gymnastics interval
30 burpee muscle ups

May 25, 2016

Push jerk 5x3
20:00 AMRAP
sled push 50 feet AHAP
:30 ME assualt bik

May 24, 2016

deadlift 5x3
15-12-9
front squat 135/95
hang power clean 135/95
SDLHP

AMRAP 7 minutes
sprint 100m
7 Pendlay rows 135/95

May 23, 2016

For Time:
1000m row
10 rope climbs
800m run
8 rope climbs
60 sit-ups
6 rope climbs
40 cal Assault Bile
4 rope climbs
20 Burpees
2 rope climbs

Rest 10:00

For Time:
800m run
30 Strict Press 95/65
800m run
25 Push Press 135/95
800m run
20 Push Jerks 185/135

May 20, 2016

6x2 high catch power snatch

Metcon
3 Rounds For Time:
15 Power Snatch 115/75
15 Burpee Box Over 24/20

Then

10 minute EMOM
2 muscle ups
3 ring dips

May 19, 2016

5x3 back squats 70-85%

"DT" 155/105
12 deadlift
9 hang power clean
6 push jerks

May 18, 2016

5x3 squat cleans. Work to something heavy with good technique

Metcon
30-20-10
Thrusters 95/65
400m run after each round
Then
5 rounds
8 C2B pull ups
8 push ups
8 pistols

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