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WOD Archive for May 2017

May 3, 2017

1. Warm-up
10 Minute Steady Row

2. Strength
Squat Clean 6×2
Perfect reps only
Double can be successfully done between 60 and 95%.

3. Conditioning  
5 Rounds:
20 Wallballs 20/14lbs
5 Muscle Ups
Rest :60

Lite Class

5 rounds of

25 Wall Ball

10 Pull-ups

20 KBS 

 

May 2, 2017

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
20 Sit Ups

2. Conditioning
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar

3. Strength
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

Lite Class

6 Rounds:
12 Squat Cleans 
12 Box Jump or Step Ups each leg
12 Toes to Bar

May 1, 2017

1. Warm-up
Bike/Row 100 Calories

2. Met-Con
“Nancy”
5 Rounds:
Run 400m
15 Overhead Squats 95/65lbs

3. Strength
Zero Bounce Deadlift 4×4 @60-82.5% of 1RM

Lite Class

5 Rounds:
Run 400m
15 Overhead Squats 

Then 

5 rounds of 

30 Sit-ups

100 Singles

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