May 2012

Friday WOD
31 May 2012
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Friday WOD

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A. Warm Up B. RDL 5-5-5+ C. 3 rounds for time: •500 m Row •10 Push presses (use 2/3 of 1RM) •10 Burpee pull-ups Rest 90 seconds between rounds....
Wednesday WOD
29 May 2012
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Wednesday WOD

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A. Warm Up B. Push Jerk 5-5-5+ C. —- 5 rds for time: 7 Hang squat cleans (50% of 1 rm Clean) 14 Box jumps 20/24...
28 May 2012
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Tuesday WOD

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Welcome back everyone! A. Warm Up B. Front Squat 5-5-5+ C. 4 rounds for time 400 m Run 50 Air squats...
Saturday WOD
25 May 2012
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Saturday WOD

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A. Warm Up B. Push Press 5-5-5 C. 15 min AMRAP: •2 Push-ups, 2 Sit-ups, 4×5 m Shuttle run •4 Push-ups, 4 Sit-ups, 4×5 m Shuttle run •6, 6, shuttle run •…...
Friday WOD
24 May 2012
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Friday WOD

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A. Warm Up B. Dead Lift 5-5-5+ C. Fran 21-15-9 Thrusters Pull ups...
23 May 2012
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Wednesday WOD

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A. Warm up B. dead lift 5-5-5+ C. 7 rounds for time: 175#/120# Dead Lift x 7 14 ring push ups  ...
22 May 2012
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Wednesday WOD

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. Warm Up B. bench press 5-5-5+ C. 3 rounds for quality and minimum rest: 20 Weighted lunges 20 toes to bar 20 Good mornings / Glute-ham raises 20 Kettlebell swings Pick challenging weights, but try to do sets unbroken. —-...
Tuesday WOD
21 May 2012
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Tuesday WOD

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A. Warm Up B. Back Squat 5-5-5+ C. 5 rounds of: •Double-unders, max reps in 1 minute •Muscle-ups, max reps in 1 minute of Pull ups •Plank hold, max time in 1 minute Rest 1 minute between rounds....
20 May 2012
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Monday WOD

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A. Warm Up B. shoulder press 5-5-5+ C. For time: 5 Rope climbs 25 Burpees 10 Clean & Jerks (75% of 1RM) 25 Box Jumps 20/24 5 Rope climbs...
Saturday WOD
18 May 2012
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Saturday WOD

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A. Warm Up B. RDL 5-5-5 C. Row for distance. 5 rounds, 1 minute on, 2 minutes off. —– Sled Sprint 5×40 m, moderate weight. Work: rest 1:2...