140520 Tuesday May 20th

 

A. 15 Minutes to build to a Heavy Power Clean

*Does not have to be a 1RM.

 

B.  5 Sets For Time:

5 – Power Clean (155/105)*
15 – Box Jump (24/20)
Rest 2 Minutes Between Sets

*(Scale power cleans to 65-75% 1RM)

 

 

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140519 Monday May 19th

FRONING IN!

 

BRIGGS OUT!

 

 

A.  4 Sets of:

8 – Back Squat
Rest 90 Seconds

8 – Single arm dumbell/kettlebell row (heavy)
Rest 90 Seconds

*Start at a solid weight and increase each set on back squats
*Rows are 8 each arm

 

B.  In teams of 2 complete a 10 Minute AMRAP of:

20 – Wall Ball (20/14)
200 – Meter Run

This is done as a relay.  One partner works at a time and Partner A must complete a full round before partner B can start his or her round.

 

 

 

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140517 Saturday May 17th

 

A.  EMOM 5 Minutes

20 Double Unders (or 20 attempts)

 

B.  ‘Helen”

3 Rounds For Time:

400 Meter Run
21 – Kettlebell Swings (53/35)
12 – Pull Ups

 

 

 

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140516 Friday May 16th

A.  Overhead Squat 5X5

* Increase weight each set

 

B.  For Time:

40 – 30 – 20 – 10  Rep Rounds Of:

Wall Ball (20/14)
Box Jump (24/20)
Double Unders

 

 

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140515 Thursday May 15th

A.  EMOM 5 Minutes

12 – Kettlebell Swings (Russian-heavy)

 

B.  For Time:

15-12-9 Rep rounds of:

Power Clean (115/75)
Burpee

Rest 10-15 Minutes then,

 

For Time:

15-12-9 Rep Rounds of:

Power Clean (115/75)
Burpee

 

 

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140514 Wednesday May 14th

A. 3 Rounds (Not for time)

Max distance handstand walk or handstand hold
10 – Hollow Rocks
10 – Superman Holds (Hands and Feet off floor)

 

B. 5 Rounds for Max Reps:

30 – Second Row (Calorie)
30 – Second Rest
30 – Second Hand Release Push Ups
30 – Second Rest

 

C. Bottom to Bottom Tabata Squats

8 Intervals of 20 seconds of work followed by 10 seconds of rest. 10 second rest period must be at the bottom of the squat (below parallel).

 

 

 

 

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140513 Tuesday May 13th

 

A.  Take 15 minutes to build to 75% of your 1RM Deadlift Then:

Every 30 Seconds for 5 Minutes:

1 – Deadlift @75% 1RM

 

B.  15 Minute AMRAP:

5 – Shoulder to Overhead (155/95)
10 – Pull Ups
15 – Wall Balls
20 – Double Unders

 

 

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140512 Monday May 12th

 

EMOM 10 Minutes:

Odd:   3-Power Snatch Or 2-Full Snatch (75% 1Rm)

Even:   10-Pull Ups

 

5 Rounds For Time:

5 – Burpees

10 – OH Walking Lunges (45/25)

100 – Meter Run

Each partner completes a full round while the other holds a plank. You are finished when each partner has completed 5 rounds and 5 plank holds.

 

 

 

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140510 Saturday May 9th

***JOB AVAILABLE***

JOB DESCRIPTION:

– Long hours, usually 24 hours a day 7 days a week.

– Duties will be extremely difficult, demanding and highly stressful.

– You will NOT receive any monetary compensation for this job.

– It is highly unlikely that your work will be appreciated.

– Once you accept this job you will more than likely have to be prepared to perform your responsibilities for the rest of your life.

Any takers?

Who would accept this job?……………..Your Mother Did!!

If you are lucky enough to still have your mother in your life, wish her a Happy Mothers Day tomorrow.

 

 

Jean Mick Adamucci 1939-1968  Happy Mothers Day

 

 

A.  EMOM for 10 Minutes:

1 – Clean and Jerk

-this should be a full squat clean and split jerk.  Build in weight to todays 1 Rep Max

 

B.  AMRAP – 12 Minutes

10 – Plate Burpee to Overhead (45/25)
10 – Front Rack Lunge (95/65)
10 – Toes To Bar
200 – Meter Run

 

 

 

 

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140509 Friday May 9th

 

A.  PRESS – WEIGHTED PULL UP SUPERSET

5 @ 75%
3 @ 85%
1+ @ 95%

Rest as needed between exercises and sets

 

B.  4 Rounds (Each for time):

400 Meter Run / 500 Meter Row
5 – Strict Pull Ups
10 – Thrusters (75/55)
20 – Double Unders

Rest exactly 3 minutes between rounds

Different order of exercises each set

 

 

 

 

 

 

 

 

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