Daily WOD

05/23/2014

Main – WOD

Warm-up

Gymnastics

Goals Day (15 x 20)

Work on one or two goals
15 Min Alt. EMOM
Alternate movements
Even & Odd minutes

Metcon

Metcon (Time)

400m Run
5 Deadlift 185/135
15 Sit-ups
400m Run
10 Deadlift
15 Sit-ups
400m Run
15 Deadlift
15 Sit-ups
RX+ Requirements
Deadlifts at 205/155
Weighted Sit-ups

05/22/2014

Main – WOD

Warm-up

Weightlifting

Squat Snatch (5 x 3)

Squat Snatch Technique
OH Squat warm-up
2 Pos Squat Snatch light

Metcon

Metcon (Time)

5 RFT
5 Power Snatch 115/75
10 Pull-ups
50 Singles

05/21/2014

Main – WOD

Warm-up

Weightlifting

Strict Press (10 x 4)

Press above head
Go light and work on technique.

Metcon

Metcon (Time)

5 RFT
20 Air Squats
10 Box Jumps 24/20
200m run

05/20/2014

Main – WOD

Warm-up

Gymnastics

Ring Dips (15 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
15 Wall Balls
5 Burpees
10 OH Squat 105/65
5 Push-up

05/19/2014

Main – WOD

Warm-up

Weightlifting

Bear Complex (10 x 2)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1
HSPU
Air Squats
T2B/K2E
RX+
Games Standard HSPU
Air Squats
T2B

05/16/2014

Main – WOD

Custom

Clean Technique (No Measure)

Clean Deadlift
Hip Extension (Bar Bump)
High Elbow Pull
Scoop and Catch

Weightlifting

3-Position Squat Clean (20 Min EMOM 60% 1RM)

High Hang Clean
Hanging Clean
Full Clean
Alternate minutes with cleans and 10 Dubs/20 Singles

05/14/2014

Main – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP
Buy-In: 50 Dubs/100 Singles
50 Med Ball Sit-Ups 20/12
40 Single Arm Snatch 53/35
30 Back Rack Lunge 115/75
20 Push Press 115/75
10 T2B/K2E

05/13/2014

Main – WOD

Gymnastics

L Hang (Reverse Tabata)

Hang from pull up bar and bring legs up above hips and hold

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP
Ring Dips
Squat Cleans 135/95

Climbing the Ladder
3-6-9…

05/12/2014

Main – WOD

Warm-up

Gymnastics

Pull-ups Eccentric (6 x 4)

Pull-ups bar assist (5 x 5)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run