5.29.13 - Power Cleans

Pre WOD:

4x:30 Handstand Hold

Then,

4×5 Negative HSPU

WOD 1:

Work up to a heavy power clean:

3×3 Warm up, then:

5×3 Power Clean at 75% 1rm

WOD 2:

3 rounds:

12 Power Clean @ 50% 1RM

300m row or ski or 100 DU
SPRINT.

Post WOD:

200m run at and easy pace

Results: 75%: 135#, 7:23 @ 95#

5.27.13 - Murph

1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Results: 47:28

Rep Scheme:
10 Rounds
10 pullups
10 pushups
25 air squats
10 pushups

Then 50 air squats

5.24.13 - 30 Min of Love

Pre WOD:
Skill work:
Strict HSPU/Kipping Pull Ups/Muscle Ups
Spend 15:00 Working on form, asking questions getting help from your coach and classmates.

30:00 Minutes of love. On the 3:00 minute mark for 30:00
Complete a round of Cindy or Nate. (Stick with one for the workout)

Cindy
5 Pull Up
10 Push Up
15 Air Squat

After you complete your round, choose from the following and immediately  finish and use the rest of your time to rest until the 3:00 mark is up.   Mix and match from below:

300m Row Guys, 250m Row Gals
Or
250m Ski Guys, or 200m Ski Gals
Or
200m Run
0r
15 Burpee.

Results: 1st in 9 of 10 rounds. Cindy Rx, 200m Run

5.22.13 - Running and Ladder

PRE WOD:5×3 High bar back squat (butt to ankles) with 2 second pause at bottom
*Use about 40% of 1RM

WODRun 1000m (Ramona Loop)

10-1 ladder of
Box jump 24/20″
Pull-up
Weighted sit-up (Hold med ball with arms locked out) 20/14#

Run 1000m

Results: 19:39, 1st in class at Rx

5.20.13 - Twisted Jackie

Pre WOD:5×5 Broad Jump5×5 Narrow Grip Push Up, slow to the bottom, up fast! 

WOD: Twisted Jackie1000m Row (or Ski or Run)
50 Pull Ups
30 Thrusters 95/65

Post WOD:2:00 total hold at bottom of squat

Results: 13:09rx

5.19.13 - Arms

WOD

4 Rounds:
8 Bench press
2:00 bike - arms only

Then:
3 Rounds:
1-6 pushups/pullups

Results: 115# bench

5.17.13 - The Crippler

Pre WODPartner up or in small groups. 

Atlas Stone Practice and form review.

Then,

5 Rounds

4 Ground to Shoulder (2rt/2lft)

4 Chin up-Strict Pull Up

Not for time, alternate rounds with your partners.

WOD

The Crippler

30 Back Squats BW/.75 BW

1 mile run or row.

For time.

Post WOD

3×1:00 FLR Hold.

Results: Pre: 95# Atlas Stone; WOD: 145#, 10:58

5.15.13 - Deadlifts

Pre WOD 

5×2 High Box Jump

WOD 1:

5×5

Deadlift @ 75-80% 1rm
Rest at least 90 seconds between sets.

WOD 2:

Sprint.

3 Rounds

8 Deadlift 135/95

300m Row

Result: 225#, 5:33rx

5.13.13 - Cindy Plus

Pre:Superset:4x:30 Hand Stand Hold4x Ring Dip

WODFor time:
8 Rounds of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1:00

Then,
10 Rounds
5 Toes to Bar
10 Mountain Climbers

Results: 15:25

5.12.13 - DL, FS, OHS Maxes

• 305 Deadlift (2x body weight)
• 200 Front Squat (1.33x b.w.)
• 145 Overhead Squat (95% b.w.)

Then muscle up practice.

• 3x5 Big Kip Pullups
• 3x10 Close Grip Pushups
• 3x3 Strict Pullups
• 3x5 Bar Muscleups

5.10.13 - Hang Cleans, Shoulder to Overhead

Pre
5x2 rope climbs

WOD
30 Hang Cleans 135# rx
rest 2:00
30 Should to Overhead

Post
Stretch

Result: 10:40 125# hang clean, 115# shoulder to overhead

5.9.13 - Nancy

Pre
3×1:00 Bar Hang
Rest :30 between holds.

WOD:
“Nancy”
5 Rounds
15 OHS 95/65
400m Run

Result: 18:18 rx