HUMP DAY! – 5/31/17

WOD #1 – 15 min

Clean & Jerk – 8 rd

60% x 1

70% x 1

75% x 1

80% x 1

85% x 1

90% x 1

80% x 1 (2)

 

Back Squat – 7 rd

60% x 2

70% x 2

75% x 2

80% x 2

85% x 2

90% x 2 (2)

 

 

WOD #2 – For Time

4 rds

Row x 15/12 Calories

Burpee Box Jump Overs x 8 (24/20)

Power Cleans x 4

Rest 1 minute after each round

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rounds

Upright row x 10

Kettlebell Snatch x 10 (5 each side) (55/35)

Sunday! – 5/28/17

WOD #1 – 15 min

Snatch

60% x 2

65% x 2

70% x 2

75% x 2 (2)

 

Clean & Jerk

60% x 2

65% x 2

70% x 2

75% x 2 (2)

 

Front Squat

65% x 2

 

WOD #2 – For Time

4 rds

Row x 21/15 Calories

Wallball x 18 (20/14) (10’/9’)

Kettlebell Swing (Am) x 15 (53/35)

Burpee x 12

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rd

Barbell Curl x 15

TGIF! TGIF! TGIF! – 5/26/17

WOD #1 – Teams of 3 – For Time

Sit-up x 600

Push-up x 300

 

WOD #2 – Teams of 3 – 3 rds (30 min cap)

Row x 100 Cal

Bench Press x 50 (M=95/115/135) (W=65/85/95)

400m Team Run

 

  • 1 person working at a time on row and bench
  • Team runs 400m together
  • Post Bench Load and time for WOD to board

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

HUMP DAY! – 5/24/17

WOD #1 – EMOM 8

Odd:  Chest 2 Bar x 6

Even:  Dumbbell Overhead Squats x 10 (50/35) (20/10) (5/side)

 

WOD #2 – For Time

“Christine”

Row x 500m

Bodyweight Deadlifts x 21

Box Jump x 21

 

WOD #3 – EMOM 12

Odd:  Wallball x 15 (20/14)(10’/9’)

Even:  Row x 15/12 Calories

 

WOD #4 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

5 rds

Bench Press x 10,8,6,4,2

Kettlebell Snatch x 10 (5/side)

 

Monday! – 5/22/17

WOD #1 – 20 min

8 rds – Clean

65% x 3

70% x 3

75% x 3

80% x 3

85% x 2

90% x 1 (3)

 

WOD #2 – For Time (11 min cap)

Reps:  21 – 15 – 9

Chest 2 Bar

Single-arm overhead dumbbell squat

 

WOD #3 – For time (6 min cap)

Row x 30/25 Calories

Burpee Box Jump-Overs x 20 (24/20)

Clean x 10 (150/100)

 

WOD #4 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

Accessory:

4 rds

Barbell Curl x 15

 

SUNDAY! – 5/21/17

WOD #1 – 20 min

8 rds – Snatch

65% x 3

70% x 3

75% x 3

80% x 3

85% x 2

90% x 1 (3)

 

WOD #2 – For Time

Row x 75/60 Calories

Power Snatch x 50 (75/55)

Burpee over Bar x 25

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

6 Rds – Back Squat

83% x 3

86% x 1

83% x 3

88% x 1

83% x 3

90% x 1

TGIF! – 05/19/17

WOD #1 – 20 min

5 rds

Bench Press x 10,8,6,4,2

Chest 2 Bar x 6

Kettlebell Swing (Am) x 10

 

 

WOD #2 – Partner WOD AMRAP 20

Sit-up x 15

Wallball x 12

Row x 9 Cal

 

**Partners alternate each movement.

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

HUMP DAY! – 05/17/17

WOD #1 – 20 min

Clean (Mid-thigh)

60% x 4

65% x 4

70% x 4

75% x 3 (3)

 

Front Squat

80% x 5

83% x 1

80% x 5

85% x 1

80% x 5

87% x 1

 

WOD #2 – For Time

3 rds

Wallball x 20 (20/14) (10’/9’)

3 Rope Climbs

Wallball x 20 (20/14) (10’/9’)

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x  1 min

 

Skill:

Double-Unders

 

Accessory:

3 rds

Alternating Dumbbell Curl x 16

Upright Row x 10

It’s MONDAY! – 5/15/17

WOD #1 – For Time (25 min cap)

1200m run

Then,

12 rounds

Incline Push-up x 4 (30” box)

Chest 2 Bar x 8

Squats x 12

 

WOD #2 – For Time (6 min cap)

21 – 15 – 9

Dumbbell Snatch (50/35)

Ring Dips

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x  1 min

 

Skill:

Double-Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Side Lateral Raise x 10 ea arm