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May 14th

2013

Category: May 2013
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WOD 05/14/13

TUESDAY MAY 14 WARM UP “101” STRENGTH MUSCLE SNATCH 5 X 3 POWER CLEAN X PUSH JERK 5 X 3 KIPPING PULL UP PROGRESSION 3 RFT 10 SPLIT LUNGE JUMPS 15 PULL UPS 20 DECLINE PUSH UPS

May 13th

2013

Category: May 2013
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WOD 05/13/13

MONDAY MAY 13 WARM UP 3x 100 Jump rope 100 Jacks 100 Mountain climbers Back squat – 5 x 3 Deadlift –  5 x 3 Push press – 5 x 3 Chin-ups – 3 x 10 (weighted if needed) sit-ups – 3 x 15  weighted slowRussian twists – 3 x 20 weighted

May 9th

2013

Category: May 2013
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WOD 05/09/13

THURSDAY MAY 9 WARM UP 2 SETS 100 JUMPS “AT THE ROPE” 3 SETS SIDE CRAWL TEAM SQUAT BALL PASS FOR TIME 10x Handstand push-ups 20x Knees to elbows 30x Burpees 40x Box jumps 50x Pull-ups 60x Dips 70x Push-ups 80x Sit-ups 90x Squats 100x Double-unders

May 8th

2013

Category: May 2013
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WOD 05/08/13

WEDNESDAY MAY 8 WARM UP “IN THE PIT” FRONT SQUAT 70% X 3 X 5 SNATCH PULL 100% X 3 X 3 RACK JERK BEHIND NECK HEAVY SINGLE 85% X 1 X 3 3 RFT 25 CLAPPING PUSH UPS 20 V-UPS 15 POWER CLEANS 45% BW

May 7th

2013

Category: May 2013
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WOD 05/07/13

TUESDAY MAY 7 WARM UP “THE ANIMAL” SNATCH PROGRESSION PVC MUSCLE SNATCH HEAVY SINGLE TALL CLEAN + PUSH PRESS + PUSH JERK – 50% X 2 X 4 5 RFT 10 KB SWING RIGHT 10 KB SWING LEFT 20 SIT UPS 5 BOX JUMPS TABATA X 4 PLANK CENTER RIGHT LEFT SUPER