Daily WOD

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

05/09/2014

Main – WOD

Warm-up

Goals

Choose 1 or 2 skills to work on

Metcon

Metcon (Time)

For Time
50 Dubs / 100 Singles
40 KB Swing 53/35
30 Box Jumps
20 HSPU

05/08/2014

Main – WOD

Warm-up

Weightlifting

Strict Press (6 x 2)

Press above head
75% of 1RM

Metcon

Metcon (Time)

6 RFT
10 Back Squats 135/95
12 Burpees

05/07/2014

Main – WOD

Warm-up

Custom

Mobility & Stretching

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
5 Deadlift 185/135
10 Box Jump Over 24/20
15 Air Squat

05/06/2014

Main – WOD

Warm-up

Gymnastics

Ring Rows (5 x 8)

Dead Hang (5 x ME)

Metcon

Metcon (Time)

For Time
400m run
45 Wall Balls
400m run
30 Wall Balls
400m run
15 Wall Balls

05/05/2014

Main – WOD

Warm-up

Weightlifting

Snatch Balance (5 x 3)

60% of Max

Metcon

Metcon (Weight)

20 Min EMOM
Even Min – 3 Pos Snatch
Odd Min – 10 Sit-ups