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5/30/2014

Strength:

 

OHS

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

 

Row 1000 m

30 dips

30 pull ups

30 DLs (225/155)

no responses

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5/29/2014

Strength:

 

DL

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

For Time

50 HPCl 185/120

800 m run

no responses

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5/28/2014

Strength:

 

FSQ

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

 

AMRAP 12 min

12 KB thrusters (35/25)

30 DUs (90 singles)

12 jumping lunges

no responses

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5/27/2014

Strength:

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

 

4 rounds for time

5 Bar MUs (10 ctb pull ups)

10 OHS (115/75)

15 squat cleans

no responses

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5/26/2014

BSQ

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

Prison Rules

Every :15 sec for 16 intervals of:

3 PSN (75/55)

rest 1 min

3 CL&Js

rest 1 min

3 Thrusters

no responses

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5/25/2014

Strength:

 

Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

 

AMRAP 20 min

Partner WOD

P1 Does 10 T2B, P2 follows when finished

P1 Does 10 KB FSQ (53/35), P2 follows when finished

P1 Does KB lunges (rack position) from rig to the wall and back (butt must touch wall), P2 follows when finished

P1 Does rope climb, P2 follows (scale=2 rope ascents from ground to feet)

P2 can’t start work until P1 is finished with the movement

no responses

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5/23/2014

Strength:

 

DL

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

Murph

no responses

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5/22/2014

Strength:

 

FSQ

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

For Time:

50 DL (135/95)

40 pull ups

30 FSQ

20 dips

10 thrusters

no responses

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5/21/2014

Strength:

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

For Time

5 rounds of

12 WB (20/14) to 10’

8 push ups

20 – 40’ shuttle runs

5 rounds of

12 WB (20/14) to 10’

8 push ups

no responses

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5/20/2014

Strength:

 

BSQ

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

5 rounds for time

10 KB CL & P (53/35)

10 slam balls (30/20)

200 m run

no responses

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