WOD 5/30/2014

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD 5/29/2014

50-40-30-20-10 reps of:
GHD sit-ups
2-pood kettlebell swings

WOD 5/28/2014 ("Helton")

"Helton"

3 rounds for time of:
Run 800 Meters
50 lb dumbbell squat clean- 30 reps
30 burpees

WOD 5/27/2014 (100 hang power snatches)

For time:

Hang power snatch- 100

(5 burpees every time the bar comes to the ground)

WOD 5/26/2014 (Memorial Day Hero WOD)

"Zembiec"

5 rounds for time of:
11 back squats, 185 lbs.
7 strict burpee pull-ups
400-meter run

or

Murph (for those who missed out on the fun on Saturday)

WOD 5/23/2014 (Pre-Murph Preparations)

Power Yoga and Mobility work

WOD 5/22/2014

Five Rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD sit-ups
25 Back extensions
25 Knees to Elbows

WOD 5/21/2014

For time:

100 hang Power cleans (40% of max), every time the bar drops to the ground do 5 burpees.

WOD 5/20/2014

Five rounds for time of:

Run 400 M or Row 500 M
30 sit-ups
15 dead lifts (70% of max)

WOD 5/19/2014

For time:

30 front squats

10 push-ups

10 sit-ups

10 back extensions

10 push press

30 back squats

10 push-ups

10 sit-ups

10 back extensions

10 push press

30 overhead squat

10 push-ups

10 sit-ups

10 back extensions

10 push press

(RX'd Weights 135# for men and 95# for women. Use the same weight for the squats and the push presses.)

WOD 5/16/2014 ("Fran")

Clean and Jerk 1-1-1-1-1-1-1

Then:

"Fran"

21-15-9 reps for time of:
Thruster, 95 pounds
Pull-ups

WOD 5/15/2014

Overhead Squat 5-5-3-3-3-1-1-1-1-1

For time:

Squat snatch, 65#- 1 rep
Overhead Squat, 65#- 10 reps

Squat snatch, 65#- 1 rep

Overhead Squat, 65#- 10 reps

WOD 5/14/2014 (Deadlift for 1 rep Max/Tabata Something Else)

Deadlift 1-1-1-1-1-1-1

Then:

"Tabata Something Else"

Tabata Pull-ups
Tabata push-up
Tabata sit-ups
Tabata Squats

4 consecutive tabatas with out rest between each. Score is total number of reps.

WOD 5/13/2014

Complete AMRAP in 20 minutes of:

Row 250 meters
Sumo-deadlift high pull 95 pounds, 21 reps
Pull-ups 15 reps

WOD 5/12/2014 (Regional WOD #6)

For time:

50 calorie Row
50 box jump overs, 24 inch
50 dead lifts, 180 pounds
50 wall ball shots
50 ring dips
50 wall ball shots
50 dead lifts, 180 pounds
50 box jump overs, 24 in
50 calorie Row

WOD 5/9/2014 ("The Shoulder Killer")

Shoulder Killer

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

or repeat Foundations #2

Smolov's Squat Routine:

7 sets of 5 @ 80% of max plus 10 pounds.

WOD 5/8/2014

115# Deadlift- 50 reps
50 walking lunge steps
115# back Squat- 40 reps
40 toes to bar
115# power clean- 30 reps
30 box jump burpees
115# thruster- 20 reps
20 Triple unders

WOD 5/7/2014

10 Rounds for time of:

10 pull-ups/ring rows
10 dips
10 sit ups
10 back extensions

Then:

Back Squat 5-5-5-5-5

WOD 5/6/2014 ("Kelly")

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jumps, 24 in box
30 Wall ball shots

WOD 5/5/2014 ("Nicole")

Complete AMRAP in 20 minutes of:

Run 400 Meters
Max reps of Pull-ups

Note number of rounds and number of pull-ups for each round.

Smolov's Squat Routine:  (Week 2 of Base Meso-cycle)

4 sets of 9 at 70% of Max plus 10 pounds

WOD 5/3/2014 (Smolov's Squat Routine)

Smolov's Squat Routine:

10 sets of 3 @ 85% of max.

WOD 5/2/2014

Thruster 1-1-1-1-1-1-1 reps

For time:

135 lb clean and jerks, 50 reps

WOD 5/1/2014 "Tabata This" (Again!)

Since most missed this workout we are doing it again!

"Tabata This"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Push-ups

Rest 1 minute

Tabata Sit-ups

Score is the least number of reps performed for each exercise.  Unit for row is "calories".