5.26.14 - Long Murph @ Sugarhouse

1.5 mile run (because it's it sugarhouse)
100 Pull Ups
200 Push Ups
300 Air Squats
1.5 mile run

Results: 46:00rx
(Cut 9 min off that for my real Murph time)
http://www.strava.com/activities/145829158

Rep Scheme:
20 Rounds
5 pullups
10 pushups
15 air squats

5.14.14 - Squats

Pre WOD

5×3 SLDL with KB or DB for advanced use barbell

5×2 Turkish Get Up (1 on each side per set)

WOD

Pick a rep scheme you can handle today and pick a squat pattern that will suit you.

5×5 @ 65-70%1rm

6×2 @ 80%1rm

Back Squat or Front Squat or OHS

If you are going with the 5×5 aim to rest about 1.5-2:00 minutes, if you are using the 6×2 today rest longer between sets,  2-3:00minutes

Results: 235# Back Squats

5.24.14 - Saturday WOD

Buy In:
100 DU

100m Weighted Lunges
1 Min Burpee Jump Overs

100x Thruster/Snatches
1 Min Burpee Jump Overs

100x Floor Wipers
1 Min Burpee Jump Overs

100x Box Steps
1 Min Burpee Jump Overs

Score: 82 Burpees @ 95# with Oscar

5.23.14 - Squats, Cleans, Presses

Pre WOD
3 Rounds
1:00 Plank
10 Strict Toes to bar with slow decent. not for time.

WOD
10 Rounds
5 Front Squat 75/55#
5 Hang Clean
5 Push Press
Then:
20 OHS 75/55#
Then:
20 SDHP
For Time

Post WODCool down jog/wog/rog

Results: 8:53rx (1st male)

5.22.14 - Oly

5.20.14 - Oly

New snatch pr: 187.5#

5.19.14 - Mini Wods

Pre WOD
Ring Dip Work
4×3-5 Reps
Or Sub with narrow grip push ups or box dips.
Superset with:
4×4 Split Jumps, aiming for explosiveness and height.

WOD
Round one, complete as many reps as possible in 2:00 at each station.  Rest 1:00 between station.  After the first round, once you have completed 2:00 of work and 1:00 minute of rest  on the Knee to Elbow station, then begin your 2nd round of work.

Round two is 1:00 0f work at each station with :30 seconds of rest.  The goal is to get half of the amount of reps or more on your 2nd round of work as you did on you first round of work.

Score today is the 2nd round of work, total reps.

Wall Ball 20/14#
Sit Up or Scale up with Deck Squat
Double Under
Chin Ups, no kip.
Knee to Elbow

Post WOD 
Recovery run or row 5-8:00 minutes.

Results: 141 reps

5.15.14 - Running, Situps, Rowing, Push Press

Pre WOD

3×1:00 Plank + 10 Fast Push ups.  Rest as needed, do not break your plank, go fast on when pushing.

WOD

Run 800m

50 Sit Ups

Run 400m

25 Sit Ups

Rest 2:00

Row 500m

20 Push Press + :30 OH Press Hold 95/65#

Row 250

10 Push Press + :30 OH Press Hold 95/65#

For time.  Subbing Run and Row for Ski/Bike or Sled Push is an option!

Post WOD

5x:5 Second Hand Stand Holds for form focus.

Results: 16:30rx (2nd in class)

5.13.14 - Oly

4.25.14 - Eva

Pre WOD

5-10-15-20-25-30-35-40-45-50

Double Under, pause for a short breath between sets.

WOD

Choice WOD

Eva

5 Rounds

800 m Run

30 KB Swing 24/16kg or Bulgarian Bag Cleans

30 Pull Ups

For time.

Or find your max’s, pick 3 lifts…spend 25:00 warming up and finding your max, then: Complete 500m Row and 3 Rounds of Cindy for a burner.

Post WOD

Foam Roll/Stretch

Results: 35:48 (first in class)

5.12.14 - 3 Mini Wods

Pre Work

10-8-6-4-2

Box Jump

Push up

Focus is to jump explosively on each jump, use a box you can link reps together but with a lot of explosive power.

The focus on push ups should be to make them as slow and controlled as possible, make the simple movement as hard and challenging as you can. Slow and perfect.

WOD

100 Double Under

Then:

20-15-10-5

Wall Ball 20/14#

Sit Up

250m Row or ski or Run

Then:

20-15-10-5

Lateral Line Hops

Grass Hoppers

250m Run or Ski or Row

Then:

20-15-10-5

Walking Lunges (Hold a KB or plate to scale up, choose your own load)

Mountain Climbers

For time.  Time cap is 15:00

Post WOD

5×5 Each side Alternating Superman

5×5 Good morning w PVC or Band

Results: 13:17 (first in class)

5.9.14 - Pushups, Box Jumps, Squats

Pre-Work:
Rope Climbs 4×2 for experienced climbers or 10x up downs on the rope for modification.

WOD:Push Ups 1-2-3-4-5-6-7-8-9-10

Box Jumps 20-18-16-14-12-10-8-6-4-2

Goblet Squats 10-9-8-7-6-5-4-3-2-1

Complete 1x push up, 20x box jumps, and 10x goblet squats. Then 2x push ups, 18x box jumps, and 9x goblet squats….

Score: Total time.

Post: Recovery run. 3×10 RDL 35-75#. Stretch/roll out.

Results: 11:51 (73# kb, clapping pushups)

5.8.14 - Thruster Max + Rowing

Pre-Work:Warm up the thruster movement, then complete 5x, 5x, 3x, 3x, and 1x. Increase weight each set until a heavy 1 rep load is reached.  Work in partners or small groups. Ex: 5X at 65#, 5x at 95#, 3x at 115#, 3x at 120#, and 1x at 125#.

WOD:
Work in partners and alternate or rest as long as your row time takes.

2:00 min. max meter row

1:30 min. max meter row

1:00 min. max meter row

:30 sec max meter row

Score:1 rep thruster load and total meters traveled in :30 seconds!

Post:
Cool down jog. 50x supermans

Results: 175#, 150m

5.6.14 - Oly

5.5.14 - Cinco De Mayo

Pre-Work:
In partners complete 2x 400m run, 2x 200m, 2x 100m run. Partner A runs while Partner B rests.  Each person should complete two of each run.

WOD:
5 Rounds- “Buy in” of 50x double unders

5x Medball cleans

5x Toes to Bar

5x Knee jumps

5x Pull ups

5x Reverse walking lunge (each leg)

Score: Total time. Star for unbroken 50x double unders!

Post: 200m walk. Roll out-calves, quads, shins

Results: 6:45rx (1st in class)

5.2.14 - MetCon

Pre Work: In partners, partner

A: Holds chin above pull up bar, partnerB : Completes 3x wall walks (modify as needed). Each partner holds 3x and wall walks 3x.

WOD
800 meter run
25x burpees
20x lunges (total)
25x ring rows
400 meter run
25x burpees
20x lunges
25x ring rows
200 meter run
25x burpees
20x lunges
25x ring rows

Post Work:Scap bands. 3x :20 prone cobra holds

Results: 18:01rx (1st in class)

5.1.14 - Front Squats

Pre work: 4 rounds: bottom to bottom Tabata with air squats.

WOD
Warm up front squats, pick a load you wish to start 10x reps with. You should be increasing load each set, until your left with a 1x rep heavy load. Partner up!

Then… 400 meter run for time.

Results: 245#, 1:30 run

4.29.14 - Oly + Run