WODs for 5/8/17-5/13/17

5/8

Warm-Up

-10 push up w/ plus
-10 yard inchworm w/ downdog
-10 yard butt kick march
-10 yard high kick
-10 yard inverted h/s
-10 heel raise to toe raise
-7 each small plate shoulder external rotation
-10 PVC Pass throughs
-5+5 single arm kb strict press + push press moderate weight (35/20)
-10 jerk dip to jump

Strength/Skill

400m Run
40 T2B
200m Run
20 T2B
100m Run
10 T2B

WOD

15 Push Press (155/105/75)
5 rope climbs
*mod 1: 3 climbs
*mod 2: 10 rope lock-offs
12 PP
4 rope climbs
*mod 1: 3 climbs
*mod 2: 8 rope lock-offs
9 PP
3 rope climbs
*mod 1: 2 climbs
*mod 2: 6 rope lock-offs
6 PP
2 rope climbs
*mod 1: 2 climbs
*mod 2: 4 rope lock-offs
3 PP
1 rope climbs
*mod 1: 1 climbs
*mod 2: 2 rope lock-offs

 

5/9

Warm-Up

-run 200 –
10g/ h bridges w/ feet elevated (bench)
-10 quad “y”
-2x30s seated thoracic ext
-10 multi position squat
-2×15 hollow body hold
-30s each pigeon
-30s frog stretch
-5 tempo air squats (4s down, 4 pause bottom, up fast, no break)

Strength/Skill

Snatch Grip High Pull
1×6 @ 60%

Power Snatch
1×6 @ 60%

Snatch
1×6 @ 65%
1×6 @ 75%
1×6 @80%

WOD

“Jackie”
For Time
1000 meter row
50 Thruster 45 lbs (m/w # is the same)
30 Pull-ups

 

5/10

Warm-Up

-2x10s hollow hang hold
-10 yard toe walks
-2x15s hamstring bridge hold w/ feet elevated
-10 yard inv hamstring
-10 yard walking quad
-10 yard butt kick march
-10 hand release push up
-30s each cross arm body shoulder stretch
-30s clasped hands stretch behind back

Strength/Skill

Deadlift
5×2 AHAP

WOD

In teams of 3
teams rotate every 3 min for 4 rounds

* 5 giant tire flips (if not possible then individuals complete 12x flip tire of choice)
* 200m sled pull (135/90/70)
* unison burpees as many as possible
team score is number of burpees completed

 

5/11

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

WOD

Murph Prep 10
For Time

800m run

3 rounds
10 ring rows
20 deficit push ups (45# plate)
30 front squats (45/35)

400m run

3 rounds
20 pull ups
40 push ups
60 squats

800m run

 

5/12

Warm-Up

-10 pass thru pvc
-10 strict press pvc
-10 push press pvc
-5 front rack snatch balance –
5 each single arm kb press in half kneel
-10 yard side lunges
-2x10s heel raise hold
-10 heel raise to toe raise
-10 yard inverted h/ s

Strength/Skill

Strict Press
-4×8 @ 60%

*superset Strict Pull-ups til failure

WOD

21-15-9
-DU
-KB swings (55/35/20)
-DL (185/155/135)

 

5/13

Strength/Skill

Muscle Up practice

WOD

Squat Clean
-1×10
-2×8
-2×6
Clean & Jerk
-2×4
-2×2
-1 RM

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