WOD 6/9/16

WOD: the perfect day

Warmup:

Run 800m

Dynamic stretching

Hip opener

Bergener complex

Metcon:

4 3-min AMRAP with 1-min break between each round

3 Clean and jerk

6 Burpee over bar

9 KB swings

Finale:

Tabata

Situps

Forearm plank with alternating knee to elbow

(alternate between 2 exercises for a total of 8 rounds/4 minutes)

WOD 6/7/16

1.] WARM UP

1 Set:

(400m) Run

(40) Jumping Jacks

(20) Air Squats

(10) Push Ups

1 Set:

(5) Deadlifts (45/35)

(5) Hang Jump Shrugs (clean grip)

(5) Hang Muscle Clean

(5) Front Squats

(5) Hang Power Cleans

(5) Hang Squat Cleans

2.] WORK CAPACITY

AMRAP 20:

(5) Power Cleans (135/95)

(10) Push Ups (hand release)

(15) Walking Lunges

3.] FINISHER

21-15-9 Reps:

Hollow-Supermans

V Tuck Sit Ups

WOD 5/31/16

WOD Abs +

Cash in

https://www.youtube.com/watch?v=r3oX0L6l1Yk&app=desktop

(this guys is an animal)

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WOD 

Partner Challenge - AMRAP of overhead squats/lunges

2 sets of 3 rounds:

One person does med ball toss (20) 40 yards up hill

while 

the other does the AMRAP 

(OH squat (45), set 1/Lunges, set 2)

Toss 1 - Push press toss

Toss 2 - Rotation toss left

Toss 3 - Rotation toss right

______________________________________________

Cash out

250yd hill sprint

WOD 5/26/16

WOD "Fran," it's been a long time 

21-15-9

Thrusters (95)

Pull-ups 

Graham before and after swim lessons at WCU is not much different than me, before and after Fran on the 90° afternoon.

WOD 5/17/16

WOD:

15 AMRAP

10 KB Swings (50)
15 Push-ups
30 Double unders

WOD 5/5/16

WOD: 7 is King (happy birthday Nate)

(aka lumberjack 20)

20 Deadlifts (155lbs)

Run 400m

20 KB swings (1 pood)

Run 400m

20 Overhead Squats (45lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups 

Run 400m

20 Box jumps (24")

Run 400m

20 Squat Cleans (45lbs each)

Run 400m

WOD 5/3/16

WOD: Man meal

10 rounds for time: 

10 burpees 

10 KB swings (70)

Run 200m