WODs for 5/1/17-5/6/17

5/1

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

Back Squat
4×10 @65%

WOD

2 times through for time (25 min cap)
1 Round of “Nancy”
400 m Run
15 Overhead squat (95/65)
1 Round of “Kelly”
400 m Run
30 Box jumps (24/20)
30 Wall ball shots, (20/14)

 

5/2

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-10 push up with plus
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

For Time: Sexy 60 Abs
60 Abmat sit-ups
60 Mt. Climbers (L+R=1)
60 MB Russian Twists (20/14)
60 Flutter Kicks w/ MB
60 Knee Tucks
60s Plank

WOD

3 Part AMRAPs

AMRAP 5
-15 Ring dips
-5 Snatches (135/95/65)

**2 min rest

AMRAP 5
-15 Air squats
-5 Snatches (135/95/65)

**2 min rest

5 min AMRAP
-15 Ring rows
-5 Snatches (135/95/65)

+++++19 total minutes++++++

 

5/3

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusts]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Complex: Deadlift, RDL, Bent-over
Row, Power Clean, Front Squat,
Push Press, Back Squat

3×1 @1RM Snatch

WOD

21-15-9
GHD sit-up
KBS (55/35)
Deadlift (225/155/135)

 

5/4

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Strict HSPU
3×3

WOD

4 rounds, each round is 2.5 min. athletes work to complete all reps in the 2.5 min.
last 30 sec to return to rower, wait till 3, 6 or 9 min to begin again
For each failed round there is a 10 burpee penalty at the end of the WOD
300m Row
20 Strict Press (45/35)
10 Good mornings (45/35)

 

5/5

Warm-Up

2 rounds [-10 ring row squeezes -7 ring dips] -30s each wrist stretch -30s each lat stretch -10 mini squats -10 yard side lunges -10 yard Samson -10 yard walking quad -10 yard high knee pull -10pvc pass thru -10 steps each burgener

Strength/Skill

Rope Climb and Muscle Up
Technique Work and
Modifications

WOD

May AOTM: Garrett Kerns

For Time: It’s time to CHIPPER down and Squat Clean and Jerk WOD
1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk (135)
60 Push Ups
50 T2B
5 Squat Clean and Jerk (135)
40 Alternating Pistols
30 Deadlifts (135)
5 Clean and Jerk (135)
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk (135)
5 Rope Climbs
1RM Max C&J

**Weight belt must be worn from start to finish!

 

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