Complete for time:
Run 400
25 Pull ups
50 Push ups
75 Squats
Run 800
25 Pull ups
50 Push ups
75 Squats
Run 400
5-16-14
Complete for time:
21 Power Snatches, 115/75
21 Lateral Barbell Burpees
15 Overhead Squats, 115/75
15 Lateral Barbell Burpees
9 Squat Snatches, 115/75
9 Lateral Barbell Burpees
Pull Up Progression
7 sets of 7 unbroken pull ups, 1 minute Rest
You choose the style based on your skill level – chest-to-bar, butterfly, kipping, kipping w/eccentric unloading, strict, band-assisted, rings-
5-15-14
Mobility Day – Hamstring/Posterior Chain
Make Up Day – Pick a previous WoD
GOAT Day – Work on your weaknesses
or
EMOM for 20 mins
Odd: Push ups, 10/15
Even: Row, 8/10 calories
5-14-14
For Load
Thruster, 3-3-3-3-3
5 Rounds for time:
200m Run
40 Double unders
10 Kettlebell Swings, 70/53
5-13-14
Complete for time
21-15-9 reps of:
Dead Lifts, 225/155
400m Run
Snatch Technique Work:
A. Muscle Snatch X 3
B. Snatch Balance X 2
C. Snatch X 1
Complete 5 rounds of the above in order (A, B, C). Perform 3 reps of A, followed by 2 reps of B, and finish with 1 rep of C. (A + B + C = 1 round)…not to be confused with the Pythagorean Theorem.
5-12-14
“Filthy 50″
50 reps for time of:
Box Jumps, 24/20
Jumping Pull ups
Kettlebell Swings, 35/26
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext/Good Morning (w/barbell)
Wall Balls, 20/14
Burpees
Double Unders
5-10-14
As Many Reps as Possible in 20 mins:
20 Overhead Plate Lunges, 45/25
15 Russian Kettlebell swings, 70/53
10 Toes to bar
200m Run
5-9-14
Complete 3 rounds for time:
400m Run
10 Front Squats, 185/125
50 Double unders
Work up to a heavy set:
Power Clean + 5 Push Press
The first and last push press are from front rack position – reps 2, 3, & 4 are behind-the-neck push press.
5-8-14
Mobility Day
Make Up Day
GOAT Day
OR>>>
3 Rounds for time
Run 400 meters
21 Burpees
BUT>>>Definitely work on your moblity!!!
