8.3.16 WOD

1. Warm-up
4  Steady Rounds:
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders

2. Strength
Find 1RM Strict Press

(120#)

3. Met-Con
3 Rounds For Time:
21 Calorie Ski
21 Power Snatch@75#

(11:16)

4. Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.

(:32)

5.15.14 WOD

A.

warm up-4 people split up 100x lunge/100x push-ups/100 mtn climbers. hold bottom of squat while other players work. 

(25x lunge/18x push-ups/25x mtn climbers)

200m run

B.

35# OH DB hold@1'/arm

lunge with OH arm stretch on rig

5 one arm DB snatch@45#/5 box jump@24"/1 wall climb

C.

15' partner AMRAP

P1-200m run

P2-AMRAP 3x wall climbs/6x box jumps@24"/9x one arm DB snatch@45#

(5 rounds+1)

5.7.14 WOD

warm up-2x5 wall squat/2x10 squat/2x5 goblet squat@16kg

A.
Two sets
15′ seated dog sled pull@235#
10x strict T2B@2110
50x DU

B.
work up to 85% of 1RM DL

5x135#/4x185#/3x225#/1x255#

C.
5' AMRAP
4x DL@255#
4x dips

5 rounds+2

5' rest

D.

5' AMRAP

10x Box Jumps@30″
15x Pull-Ups

3 rounds

notes:

B. 255#

C. 5 rounds+2

D. 3 rounds

5.6.14 WOD

warm up-2x5 wall squat/2x10 squat/2x5 goblet squat@16kg

A.
3 sets
4xWall Climbs
4xPull-Ups/Dips
12xT2B

B.
Take 20 minutes to build to a heavy Split Jerk.

10x45#/1x75#/1x95#/1x105#/1x115#/1x145#

C.

Three rounds for time of:
15 L-seated DB press@30#
30 Pull-Ups

10:57

D.
Six sets for times of:
250m row
100m Farmer’s Carry
1x32kg/2x28kg/3x24kg

23:34

5.5.14 WOD

warm up-5' AB/2x5 wall squat/2x10 squat/2x5 goblet squat@16kg

A. 3 rounds for time-50 DU/12 Alternating Pistols

B. 8 sets-Snatch x 1.1 (rest :10 seconds between singles)/Rest as needed between sets.

C. Back Squat@30X0-3@135#/5@185#/3@195#/1@210#/5@195#/3@210#/1@220#/5@210#/3@220#/1@230#//Rest as needed between sets.

notes:

A. 5:49/3rd round-30 UB DU (PR)/20 UB DU

B. SNATCH @75#(3 sets)/@85#(1 set)/@95#(4 sets)

5.3.14 WOD

warm up-5' AB/2x5 wall squat/2x10 squat/2x5 goblet squat@16kg//FS-5@45#/4@95#/3@115#

A. FS-3@130#/3@150#/2@160#/1@165#/1@175#/2@165#/4@160#//rest as needed

B. 3 rounds for time-5xSquat Cleans@135#/10xHSPU/15xPull-Ups/20xHR Push-Ups/25xBox Jump-Overs@24″//3' rest between

notes:

A. tried for 1RM after the progression-1@200#/1@205# (PR)

B. 6'/6:26/7:43 (hit box and fell on 18th jump-over)