WOD 5/31/2016

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

WOD 5/30/2016 "Murph"

"Murph"

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

WOD 5/26/2016

Regional Event 7

For time:

21 thrusters (95#)
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

WOD 5/25/2016

Regional Event 5

3 rounds for time of:

400 meter Run
40 GHD sit-ups
7 deadlifts (405#/275#)

WOD 5/24/2016

Regional Event 3 and 4

Event 3

For time:

104 wallball shots (20#/14# ball)
52 pull-ups
(Time cap: 6 minutes)

Rest 1 minute

Event 4

4 rounds:

28 pistols
15 power cleans (115#/80#)
(10 minute time cap)

WOD 5/23/2016

Regional Event 2

"Regional Nate"

10 rounds (or 20 Minute AMRAP) of:

4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatch

20 minute time cap.

WOD 5/20/2016

Split jerk 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 split jerks @ 40%
10 box overs
10 push-ups

WOD 5/19/2016

Squat clean 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 squat cleans (40% of Max)
5 pull-ups
10 dips

WOD 5/18/2016

Push Press 5-5-3-3-3-1-1-1-1

Then:

10 Minute AMRAP of:

10 push press 40%
5 burpees
10 pistol squats

WOD 5/17/2016

Back Squats 5-5-3-3-3-1-1-1-1

Then:

10 minute AMRAP of:

10 back squats (40% of max)
10 knee to elbows or knee ups
30 second hollow hold

WOD 5/16/2016

Shoulder press 5-5-3-3-3-1-1-1-1

Then
10 minute AMRAP of:
10 shoulder press @ 40 % of max
10 squats
10 box jumps

WOD 5/13/2016

Thrusters 5-5-3-3-3-1-1-1-1

WOD 5/12/2016

Deadlift 5-5-3-3-3-1-1-1-1

WOD 5/11/2016

For time:
Row 1000m
100 push-ups
Row 750m
75 push-ups
Row 500m
50 push-ups

WOD 5/10/16

5 minute AMRAP of:

165# clean and jerk

WOD 5/9/2016

1200m Run
75 pull-ups
800m Run
50 pull-ups
400m Run
25 pull-ups

WOD 5/6/2016

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

WOD 5/5/2016

Complete AMRAP in 20 minutes of:

10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

WOD 5/4/2016

200M Run X 5
Rest 1 minute between each

Then:

10 Minute AMRAP of:

50 double unders
10 Back squats (135#/95#)

WOD 5/3/2016

Push jerk 1-1-1-1-1-1-1

WOD 5/2/2016

21-18-15-12-9-6-3 reps for time of:

Triple-unders (Scale with 2 X Double-unders or 3 X singles)
GHD sit-ups
185# deadlift (use about 2 x your Fran weight)