WOD Wednesday 5-19-10

Skills focus:
Muscle ups
Handstands on Pbars

BENCHMARK WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

WOD Tuesday 5-18-10

Warm-Up
Run 400m
then
10OHS
10 Pull ups

Strength:
OHS
3,2,1,1,2,3

WOD:
300 Double Unders (10 min cut off)
Sub 300 burpees w/out pushup or 2400 single unders. HINT: Work your double unders folks

then with no rest…

1600m run

Post OHS loads and DU/Mile combined time to comments.

WOD Monday 5-17-10

Warm-Up
3rds:
Row 400m
10 ghd situps
10 ghd back extensions
10 double unders

Focus:
Hang Power Clean

WOD:
2 hang power cleans and 2 strict pull ups on the min for 15 mins
85% of 1rm power clean

CASH OUT
30 burpees for time !

TEAM WOD Saturday 5-15-10

Warm-Up

3rds of:
run 400m
10 OHS
10 Ring dips

TEAM WOD

"TEAM Molicious"


Teams of 2-…divide up time with 1 minute for each participant and decide on how to alternate…before or after rowing .

2 minutes of pull ups (split up times equally)
1 person rows for 1 minute while the other rests, then switch


2 minutes of wall balls (14#/20#)
1 person rows for 1 minute while the other rests, then switch

2 minutes of sit ups
1 person rows for 1 minute while the other rests, then switch

2 minutes of burpees
1 person rows for 1 minute while the other rests, then switch


2 minutes of ball jumps
1 person rows for 1 minute while the other rests, then switch

2 minutes of push ups
1 person rows for 1 minute while the other rests, then switch

2 minutes of air squats
1 person rows for 1 minute while the other rests, then switch

WOD Friday 5-14-10

Warm-Up
Burgener

Strength:
Snatch Balance
3,3,3,3,3

Rest

WOD:
3 rounds for time
5/5 Snatch (65/55)
10 Box Jumps (24″, 18″)
15 Ring pushups (chest below Rings)
20/20 Mountain Climbers (knees up high hitting full ROM)

Post SB loads and time to comments.

WOD Thursday 5-13-10

Strength:
Deadlift
6,5,4,3,2,1
Increase load each set

Rest

WOD:
“Michael”
3 rounds
800m Run
50 Hip Extensions
50 Sit ups

Post Deadlift 1 rep deadlift load and time to comments.

WOD Wednesday 5-12-10

Warm-Up:
CFWU x 3

Rest

WOD:

5 rounds for time
3 Squat Clean (from the ground)M-135# F-95#
3 Power Clean (from the ground)
3 Push Press
3 Push Jerk
3 Front Squat