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WOD 31.05.16

Published by Admin on May 31, 2016
 
Performance
 
Strength/Skill:
A)EMOM 12min.
Min 1 Strict Muscle-Up x 1-4 reps
Min 2 Handstand Walk x 15-20 Meters
Min 3 Unbroken Double-Unders x 50 reps
 
B)E2MOM 10min.
PushJerk + Split Jerk
 
C)E2MOM 10min.
Strict Overhead Press
5-5-4-3-2
 
MetCon:
3 Sets for times of:
Run 400 Meters
5 Ground to Overhead E80/60 RX60/40 S40/30
5 (Bar) Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 min.
 
 
Classic
 
Strength/Skill:
 
E2MOM 10min.
Strict Overhead Press
5-5-4-3-2
 
MetCon:
3 Sets for times of:
Run 400 Meters
5 Ground to Overhead E80/60 RX60/40 S40/30
5 (Bar) Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 min. 


WOD 30.05.16

Published by Admin on May 31, 2016
Performance
 
Strength/Skill
A)E2MOM 12min.
Mid Hang Snatch + Snatch
 
B) E2MOM 10min.
Back Squat x 5 reps
 
MetCon:
3 Rounds for time of:
20 Overhead Walking Lunges E40/30 RX30/20 S20/15
15 Pull-Ups
 
Basic 
 
Skill: 
Deadlift - Kipping - Toe to bar
 
MetCon: 20min. AMRAP Team of 2 
 
7 Deadlift 
7 Toe to Bar 


WOD 25.05.16

Published by Admin on May 31, 2016
Performance
 
Strength/Skill:
A) 5 Sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch
Rest 2min.
 
B) E2MOM 10min.
Back Squat x 4
 
MetCon:
AMRAP 15min. of:
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to Overhead E50/35 RX40/25 S20/15
50 Box Jumps
 
Basic
 
Skill: 
Shoulder Press - Push Press - Push Jerk
 
MetCon:
Team of 2 20min. AMRAP 
 
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to Overhead E50/35 RX40/25 S20/15
50 Box Jumps


WOD 24.05.16

Published by Admin on May 31, 2016
Performance & Classic 
 
MetCon: 
 
AMRAP 6min. of:
4 Muscle-Ups
12 Pistols
 
Rest 4 min.
 
AMRAP 6min. of:
4 Hang Cleans E80/60 RX60/50 S40/30
8 (Strict) Handstand Push-Ups
 
Rest 4 min.
 
AMRAP 6min. of:
5 Deadlifts E120/100 RX100/70 S70/50
10 Burpees Over the Bar
50 Double-Unders
 
Rest 4 min.
 
AMRAP 6min. of:
4 Thrusters E60/40 RX50/35 S40/25
8 Ring Dips


WOD 23.05.16

Published by Admin on May 31, 2016
Performance:
 
Strength/Skill:
A) E2MOM 16min.
3 Position Clean
 
B) EMOM
Back Squat
40% x 1 rep
50% x 1 rep
60% x 1 rep
70% x 1 rep
80% x 1 rep
 
E2MOM
85% x 1 rep
90% x 1 rep
95% x 1 rep
 
MetCon:
4 Sets for time of:
100 Double-Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
Rest 4 min.
 
Basic:
 
Skill:
 
Air Squat - Front Squat - Overhead Squat
 
MetCon: Team of 2, 20min. AMRAP of:
3 Burpees
6 Front Squats
9 Ring Rows


WOD 19.05.16

Published by Admin on May 31, 2016
Performance-Class
A)E2MOM 16
Push Jerk + Split Jerk
 
B) Strict Overhead Press
5 reps @ 75%
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Rest 2 min.
 
MetCon:
5 Sets for times of:
Run 400 Meters
5 Ground to Overhead
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 min.
 
Classic-Class
 
E2MOM 16
Push Jerk + Split Jerk
 
MetCon:
5 Sets for times of:
Run 400 Meters
5 Ground to Overhead
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 min.


WOD 18.05.16

Published by Admin on May 31, 2016
Performance Class
 
A)3 Rounds of:
Strict HSPU x 5-8
Rest 30sec
Strict Toe to Bar x 10-15
Rest 30sec.
Unbroken Double Unders x30-40
(or practice 1min.)
 
 B) E90sec. 15min.
HH Snatch, Power Snatch, Full Snatch
 
MetCon:
10min. AMRAP of:
5 Hang Squat Cleans E70/50 RX50/35 S40/25
7 Bar-Facing Burpees
 
Basic Class
 
Skill: Snatch
 
Team of 2, 10min. AMRAP of: 
5 Hang Snatch
10 Burpees over the bar


WOD 17.05.16

Published by Admin on May 31, 2016
Performance-Class:
 
Strength/Skill:
A)E90sec. 15min.
High Hang Clean + Power Clean + Clean
 
B)EMOM
Back Squat
40% x 1 rep
50% x 1 rep
60% x 1 rep
70% x 1 rep
80% x 1 rep
 
E2MOM
85% x 1 rep
90% x 1 rep
95% x 1 rep
 
C)80% Back Squat x Max Reps @ 20X1
 
MetCon:
4 Sets for times of:
10 Thrusters E50/35 RX40/30 S30/20
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings
40 Double-Unders
Rest 4 min.
 
 
Classic-Class
 
Strength/Skill:
A)E90sec. 15min.
High Hang Clean + Power Clean + Clean
 
MetCon:
4 Sets for times of:
10 Thrusters E50/35 RX40/30 S30/20
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings
40 Double-Unders
Rest 4 min.


WOD 12.05.16

Published by Admin on May 31, 2016
Performance-Class
A) EMOM 15min.
High Hang Clean + Clean @ 65-80%
 
B) EMOM
Back Squat
40% x 1 rep
50% x 1 rep
60% x 1 rep
70% x 1 rep
80% x 1 rep
 
E2MOM
85% x 1 rep
90% x 1 rep
95% x 1 rep
 
 
MetCon: AMRAP 6min.
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders
Rest 4 min. and then repeat
 
Classic-Class
 
Strength/Skill:
EMOM
Back Squat
40% x 1 rep
50% x 1 rep
60% x 1 rep
70% x 1 rep
80% x 1 rep
 
E2MOM
85% x 1 rep
90% x 1 rep
95% x 1 rep
 
 
MetCon: AMRAP 6min.
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders
Rest 4 min. and then repeat


WOD 11.05.16

Published by Admin on May 31, 2016
Performance-Class
 
EMOM 12min.
A) Min. 1 Strict Handstand Push-Ups x 4-10 reps
Min. 2 L-Seated Dead Hang x 30-45 seconds
Min. 3 Unbroken Double-Unders x 30-40 reps
 
B) E90sec.15 min.
Split Jerk x 2 reps
 
C) Strict Overhead Press
5-5-3-3-10
Rest 2min.
 
MetCon: E6MOM 24min.
Run 400 Meters
10 Alternating One-Arm DB Snatch E32/24 RX24/16 S16/12
20/15 Ring Dips
 
Basic-Class
 
Skill: Thrusters - Double Unders
 
MetCon:
Team of 2, 20min. AMRAP of:
Run 100m
10 Thrusters
10 Toe to Bar
 


WOD 10.05.16

Published by Admin on May 31, 2016
Performance
 
Strength/Skill
A)6 Sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 min.
 
B) E90sec. 12min.
High Hang Snatch x 2 reps @ 65-75%
 
C)E90sec. 9min.
Back Squat x 3 reps @ 75-85%
 
MetCon:
4 Sets for max reps of:
45 sec. of Alternating Reverse Lunges E80/60 RX60/40 S40/30
Rest 45 sec.
45 sec. of Strict Chin Ups
Rest 45 sec.
 
Classic
 
Strength/Skill:
E90sec. 12min.
High Hang Snatch x 2 reps @ 65-75%
 
MetCon:
4 Sets for max reps of:
45 sec. of Alternating Reverse Lunges E80/60 RX60/40 S40/30
Rest 45 sec.
45 sec. of Strict Chin Ups
Rest 45 sec.


WOD 09.05.16

Published by Admin on May 31, 2016
Strength/Skill:
A) Bench Press 5-5-5-5-5
 
B) 1 Set for ME Bench Press @85%
 
C) (Weighted) Pistols or Front Squats 3-3-3-3-3
 
MetCon:
For max reps:
100 Wall Ball Shots
Unbroken Wall Ball Shots x Max Reps
Rest 60 sec.
Goal is four sets or fewer