wods

Tuesday May 1, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-3-1-1-1-1

Hang power clean 3-2-1-1-1-1

WOD1:

15-10-5

Power clean to overhead (135/95)

Bar facing burpees

For time.

WOD2:

21-15-9

Alternating DB snatch (50/35)

Toes to bar

Box jumps (24/20)

For time.

 

Monday April 30, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-3-1-1-1-1

WOD:

Run 250 meters

2 rope climbs

6 tire flips

12 back squats (185/135)

18 kettle bell swings

4 rounds for time!

Friday April 27, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat situps

10 back extensions

10 squats

Strength:

Power cleans 5-5-3-3-3

WOD:

5 box jumps (30/24)

10 wall balls (20/14)

15 calorie row

30 double unders

Do 5 squat cleans (135/95) every two minutes

5 rounds

Thursday April 26, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strengths:

Bench press 5-5-3-3-3

30 dips

Back rack lunge steps 3x10

WOD:

10 down to 1

Bench press (165/105)

Ball slams (40/25)

Jumping lunges each side

Do a 50 meter prowler push (75/45) after each even round

For time!

Wednesday April 25, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

Weighted pull ups 5-5-5-5-5

WOD:

10-20-30meter shuttle run (20/14)

12 double reverse grip deadlifts (185/12)

12 pull ups

AMRAP 15 minutes

Tuesday April 24, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 v ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-5-3-3-3

Hang power clean 3-2-1-1-1-1

WOD:

Run 1 mile AFAHP

Then, 4 rounds of:

10 dumbbell hang power clean and jerk per side (50/35)

10 burpees

10 heel claps

10 kettle bell rows per side (70/45)

Post mile time and total time.  

Monday April 23, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD:

13 ghd sit ups

11 starmants

9 AAB calories

7 front squats (165/125)

AMRAP 20 minutes

Friday April 20, 2018

WOD:

As a two person team, complete the following:

Run 1 mile

Then, 21-15-9

Dumbell thrusters (35/25)

Burpee box jumps (20 inch)

Kettle bell swings (53/35)

Do 1 caving ladder climb before each round and 1 wall climb and 10 tire flips after each round

Then:  500 meter sled drag (180/135) followed by a 500 meter stretcher carry (180/135)

Both partners must complete all the work.

For time!

Thursday April 19, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5-5-3-3--3

30 dips

Back rack lunge steps 3x10

WOD:

"The Chief"

3 power cleans (135/95)

6 push ups

9 air squats

AMRAP 3 minutes

Rest 1 minute

5 rounds

Wednesday April 18, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

Weighted pull ups 5-5-5-5-5

WOD:

Row 250 meters

12 horizontal pull ups

16 ghd sit ups

100 meter farmers/pinch carry (70/35)(45/25)

4 rounds for time.

Must do a 250 meter prowler push (50/35) sometime during the WOD.

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