WOD

WOD 5/22/18

A) Every 3 minutes for 5 Rounds: Turkish Get-Up x 2/2 Kettlebell Windmill x 4/4 B) For time: 9 Power Cleans (155/105) 9 Front Squats 9 Push Jerks 400 Meter Run 6 Power Cleans 6 Front Squats 6 Push Jerks 300 Meter Run 3 Power Cleans 3 Front Squats 3 Push Jerks 200 Meter Run

WOD 5/21/18

A) Back Squat waves: 2 Rounds: 5, 4, 3, 2, 1 reps *add weight across 5 Rounds to reach a heavy 1 rep. Drop the weight for round two and retest. B) AMRAP12 10 Toes to Bar 20 KB Snatches (24/16) 30 Double Unders

WOD 5/19/18

For time: *800 meter Run (Pacific Ave) 21-15-9 reps of: KB Goblet Squat (24/16kg) Handstand Push-Ups *400 meter Run 21-15-9 reps of: Deadlift (185/135) Pull-ups *800 meter Run (30 minute cap)

WOD 5/17/18

A) Every 90 seconds for 8 Rounds: High hang clean x 1 Mid thigh clean x 1 Below knee clean x 1 B) In teams of 2 with one partner working at a time, alternate rounds to complete 12 Rounds (6 each) for time of: Farmer’s Carry x 100 feet (32/20kg) Front Rack Walking Lunge […]

WOD 5/16/18

A) Every 3 minutes for 5 Rounds: 8 GHD Back Extensions 8 Strict Pull-ups or Negatives 8 Kipping Ring Dips B) AMRAP15 15 Burpees 20 Wall Balls (20/14) 3 Bar Muscle Ups

WOD 5/15/18

A) 5 Rounds for quality: Snatch Balance x 3 Strict Toes to Bar x 6 Good Mornings x 9 (Use the same Barbell for SB and GM. If possible, work up in weight across all 5 Rounds) B) Option A “Isabel” For time: 30 Snatches (135/95) Option B 5 Rounds for time: KB Snatch x […]

WOD 5/14/18

A) Take 8-10 minutes to work up to 65-70% of your 1RM Back Squat, then: 5 Sets Back Squat x 2 @ 70% of 1RM B) 2 Sets: AMRAP6 Single Arm (left) KB Clean x 6 (32/20kg) Push Up x 6 Single Arm (right) KB Clean x 6 Push Up x 6 *rest 2 minutes

WOD 5/12/18

In teams of two, alternate rounds to complete 6 Rounds each of: Ring Dip x 12 Pull-ups x 12 Med Ball Cleans x 12 (20/14) Calorie Row x 12

WOD 5/11/18

A) Take 15 minutes to work up to a heavy 3 rep Hang Clean. B) 6 Rounds for time: Power Clean x 6 (@ 80% of Part A) Toes to Bar x 12 Box Step Ups x 18 (24/20)