Monthly Archives: May 2014

5-30 WOD

Buy in…
2x
5 Strict Pull Ups
10 Bar STO
15 Jump Squats

WOD…
400 Meter Run
21 STO ( No More than 115/75)
21 TTB
200 Meter Run
15 STO
15 TTB
100 Meter Run
9 STO
9 TTB

Cash Out…
Arm Bars
Couch Stretch

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5-29 WOD

Buy in…
3x
3 TTB
6 Push Ups
9 Squats (5 count)

Conditioning…
50-40-30-20-10
Double Unders
Russian Swings
* Do 1 Wall Walk after ea set. 5 total Wall Walks

Cash Out…
Run/walk 400 Meters
Roll quads and hips


5-28 WOD

Buy in…
12-9-6
KB Thruster
Side Plank
Sit Up

Skill/Strength…
5 Minutes to check rowing tech

WOD…
EMOM for 16 Min
Min 1 – 12 Wall Balls
Min 2 – 10 Cal Row

Cash Out…
100 Meter Farmer Carry
Ball on hammy
Roll out calves


5-27 WOD

Buy in…
2x
10 Around the worlds
10 KB Deadlift
10 Sampson Lunges ea leg
10 Scap Push Ups

Skill/Strength…
Spend 10 Min working up to a heavy 3 rep tempo Deadlift.

Conditioning…
5x
10 Deadlifts (No more than 135/95)
10 Bar Facing Burpees

* Scale with KB Deadlifts and up downs

Cash Out…
200 Meter Walk
Couch Stretch
Roll Quads and Hips

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Memorial Day

For Memorial Day we will have classes at 8 and 9 am. As always the WOD will be “Murph”. You can take it on yourself or as a team!
No daycare is available.
We will have a potluck directly following the 9 am WOD. I would love to see all of you there!!!


5-23 WOD

Buy in…
12-9-6
TTB
Push Up
Squat

Conditioning…
400 Meter Run (4 Laps)
40 Wall Balls
4 Rope Climbs
300 Meter Run
30 Wall Balls
3 Rope Climbs
200 Meter Run
20 Wall Balls
2 Rope Climbs
100 Meter Run
10 Wall Balls
1 Rope Climb

Please sub 5 Ring Rows and 5 Sit Ups per rope climb.

Cash Out…
Supermans
Hollow Rocks
Ball on the hammy


5-22 WOD

Buy in…
2x
10 KB Deadlift
10 Up Downs
Then
20 Meter Bear Crawl
20 Meter Broad Jump

Skill/Strength…
12 Minutes to work up to a challenging Deadlift. Not a 1rm

Conditioning…
8 Min AMRAP
10 Deadlifts (135/85)
30 Double Unders

Cash Out…
Walk or Run 400 Meters
Ball on hammy
Couch stretch