WODs for 5/22/17-5/27/17

5/22

Warm-up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

Strength/Skill

Snatch Balance
2×5 w/ empty bar

EMOM 10
1 Power Snatch + 1 Hang Power
Snatch + 1 OHS + 1 Snatch Balance
@ 80% 1RM Snatch

WOD

“Elizabeth”
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips

 

5/23

Warm-up

10 min Double Under Practice

Strength/Skill

Front Squat
5, 5, 3, 3, 2

WOD

3 Part WOD For Time:
4 RFT
12 T2B
24 abmat situps
THEN
4 RFT
12 Front rack lunges (45/35)
16 Burpees
THEN
100 DU

 

5/24

Warm-up

-10 scap pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Murph Prep 12

10 Min of Doubled Cindy

10 Pull-Ups
20 Push-Ups
30 Air Squats

WOD

AMRAP in 10 Minutes:
1 Deadlift (115/75/55)
1 Hang Power Clean
1 Front Squat
1 Push Press

*When the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex.
*Begin back at the Deadlift after the bar has been dropped.

 

5/25

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

PVC Bouncy Bar Strict Press 3×12 @AHAP

WOD

5 RFT (20 min time cap)
10 HSPU
5 bar MU (5 C2B pull ups / 5 box dips)
10 DL (155/135/95)
5 ring MU (5 ring row / 5 ring dip)
10 Front Rack DB squats (50/35/25)

 

5/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Flat DB Bench Press
3×8 AHAP
–superset–
DB RDL
3×12

WOD

15 min AMRAP
15 slam balls (50/35/25)
5 snatches (95/65/45)
200m run
15 wall balls (20/14/12)
5 snatches (95/65/45)
200m run

 

5/27

WOD

“CPL SI MILLER”
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
Buy-In for each AMRAP is an 800 meter Run. The clock starts with the first run and the AMRAP is performed in the remaining time each round. Score is total reps completed in the three AMRAPs.

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