Sunday 21.5.16 wod: fun-ctional Day
Functional Sunday
5 Rounds For Time
21/14 Cal Bike
14 Ring Row
“7 Burpees to 6″” Target “
SatUrday 21.5.15 wod: clean, run, c&j, bf burpeeS
Clean
Power Clean
7×1 @heavy single (not a max out)
Buy In
400m Run
3 Rounds For Time
10 Clean and Jerks 95/65
8 Lateral Burpees Over Bar
Friday 21.5.13 wod: bench press, rmu, kb swing, dU’s
Upper Body Strength
Bench Press
2×8 @65%
3×6 @70-75%
“””Rise Above It”””
5 Rounds For TIme
2 Ring Muscle Ups
10 KB Swings 53/35
20 Double Unders
ThurSday 21.5.13 wod: partner wod
Partner WOD
30 Minute AMRAP
40 Cal Row
20 Box Jumps 24/20
400m Run (together)
40 Sit Ups
20 TTB
400m Run (together)
Wednesday 21.5.12 wod: back squat, cal bike, wall balls
Back Squat
1×8 @70%
1×6 @76%
3×4 @82%
then
30/24 Cal Bike
10 Wall Balls 20/14
Rest 1:00
20/16 Cal Bike
20 Wall Balls 20/14
Rest 1:00
10/8 Cal Bike
30 Wall Balls 20/14
TUESDAY 21.5.11 WoD: rdl, Weighted vUps, Rowing
Rowing and Accessory
Barbell RDL
4×10 @light/moderate weight
Paired With
Plate V-Ups
4×15
Rowing
1500m
Rest 1:00
250m
Rest :30
250m
Rest 2:00
1000m
Rest :45
250m
Rest :45
250m
Monday 21.5.10 wod: haLf murph
Murph Prep
Non Partitioned
Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Sunday 21.5.09 wod: functional Sunday
Functional Sunday
5 Rounds
50ft Bear Crawl
22/17 Cal Bike
11 KB Push Press 35/26
200m Run
11 KB Bent Over Row 35/26
Saturday 21.5.08 wod: snatch, cal biKe
Snatch
Power Snatch
7×1 @heavy single (not a max out)
For Time
30 Snatch 75/55
30/24 Cal Bike
FridaY 21.5.07 wod: OKLAHOMA drill
Upper Body Strength
Bench Press
5×8 @65-70%
“””Oklahoma Drill”””
15 Minute AMRAP
30/24 Cal Row
20 DB Renegade Row 35/20
10 DB Burpee Deadlift