20130618 WOD

Strength
Bench Press x3@75%
Rest 60 sec
Weighted Pullups x3@40#
Rest 90 sec

WOD
5 Ring/Bar Muscle Ups
10 Ring/Bar Dips
30 Double Unders
AMRAP 20

Core
Windmills/Turkish getup
1 min per side
2 Rounds

4/12/13 WOD

Strength
A) Bench Pressx10 @60%
Rest 60 secs
B) Strict Pullups x10
Rest 90
5 Rounds

WOD
HSPU/Hold
Ring Dips/Pushups
Pullups/Ring Pullups
1 min each
Max unbroken reps
4 Rounds

Scale movements so at least 10 reps can be performed unbroken.

Afterparty
Prowler Relay teams of 3 one way tree to tree
@50/25
Burpees until the prowler returns
AMRAP 10 for max burpees per team

3/5/13 WOD

Strength
Bench Press
1×85% AMAP
Warm up as necessary

WOD
10 Pendlay Row 135/95
15 Ring Dips
30 Double Unders
AMRAP 15
Then
Team Row Max Distance in 6 mins

Core
Windwills
1 min on 1 off for Max reps
4 Rounds

2/12/13 WOD

Strength
Bench Press
6x5x70%

WOD
Run 400m
Then 5 Rounds of
10 Ring Dips
10 Pullups
10 KB Swings (rus) 55/35
Run 400
Then 5 Rounds of
10 Ring Dips
10 Pullups
10 KB Swings (rus) 55/35
For Time

Core
GHD Strict Raise
1 min on 1 min off
3 Rounds

12/4/12 WOD

Warmup
Double Unders
Passthru
OHS
1 min Each

Strength
Good Mornings
5×5

WOD
“Elizabeth”
Squat Clean 135/95
Ring Dip
21-15-9
For Time
10 min time Limit
Then
AMRAP 3 min
Burpees

Core
100 GHD Situps

10/17/12 WOD

Warmup
Spi5der Walk
Oblique Stretch
Inchworm
One way 3 rounds

Skill
Pullup/ Muscle Up

WOD
Run 800
Then
5 Rounds of
5 Burpees
10 Ring Dips/Parelett Pushups
15 KB Swings (Rus)
Then
Run 400
3 Rounds of the triplet
Then
Run 200
1 Round of the triplet
For Time

Core
100 Side Crunches

8/8/12 WOD

Warmup
Spider walk
Oblique Stretch
Lunge
Wall to wall one way
3 Rounds

Skill
Kip up/Butterfly Kip/Muscle up/Double Unders
10 mins

WOD
AMRAP 10
3 Muscle Ups
5 Ring Dips
20 Double Unders
Team Row
Max distance in 10 mins

6 Pullups for Muscle ups
10 Parelett Pushups for ring dips
20 Paralett jumps for double Unders

8/1/12 WOD

Warmup
5 KB Squat Cleans and Hold
5 KB Swings and Hold
Passthrus
1 min 3 Rounds

Gymnastics
Front Lever/Back Lever/Inverted Ring Holds/
10 mins

WOD
Tabata
Double Unders
Hollow Rocker
KB Swings
Ring Dip Hold (knees up)
Sprints 10sec on 20sec Rest

Core
100 Side Crunches

7/12/12 WOD

Mobility
Mid Traps
Hamstrings
Calves

Warmup
Spider walk wall to wall
Then
Double Unders
OHS 5 sec holds
Plank Pushups
1 min each 3 Rounds

Strength
Good Mornings
4×2

WOD
10 Ring Dips/Parelett Pushups
10 Pistols/Lunge
10 Burpees
20 Double Unders
5 RFT

Afterparty
Glute Ham Raise Max time hold

5/24/12 WOD

Mobility
Quads
Glutes
Hamstrings

Warmup
Spider walk
Oblique Stretch
Inch worm
1 min each 3 Rounds

Strength
Bench Press
5×2

WOD
100 Double Unders
then
10 Rounds
5 C2B Pullups
7 T2B
9 Ring Dips
11 S/B Pushups
13 KB swings
then
30 Burpees
For Time

Core
5 V ups
5 Hollow Rocker
5 Plank Pushups
5 min AMRAP