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Life changing fitness

WOD - June 1, 2015

5/31/2015

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Picture
Strength
15:00 to Find 5RM
Front Squat

MetCon:
100ft Zercher Lunges (110/70)
200ft Sled Pull (180/135)
100ft Zercher Lunges (110/70)







Paleo Challenge WOD's All Week. Let's DO THIS!


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WOD - may 29, 2015

5/28/2015

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Picture
Strength:
10:00 EMOM
1 Rep each of:
High Hang
Low Hang
Full Snatch

MetCon:
6 Rounds
400m Run
21 KB Swings (55/35)
15 Burpees
9 Box Jumps (30/24)



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WOD - May 28, 2015

5/27/2015

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Picture
Strength 1:
Death by C2B Pull ups
Every minute, add 1 C2B Pull up  until you can no longer able to continue.
 
Strength 2:
10:00 EMOM
Deadlift @ 80%
Odd Min:
2 Reps 
Even Minutes:
3 Reps 

MetCon:
90 Double unders
30 Cleans, 135/95
90 Double unders
30 Front Squats, 135/95
90 Double unders

Strength  Class:
Part 1:
20:00 E2MOM
Snatch Balance
OH Squat
Part 2:
3x10 Bar Roll outs
Max UB Hollow Rocks

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WOD - May 27, 2015

5/26/2015

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Picture
Strength
10:00 EMOM
Odd Min:
2 Reps Push Press @ 80%
Even Minutes:
1 Reps @ 90%
Last set AMAP Unbroken @ 90%

MetCon
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups



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WOD - May 26, 2015

5/25/2015

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Picture
MetCon:
3 rounds, @ 100% effort:
Row 250
10 Kettlebell Swings 75/55lbs
10 Burpees
10 Kettlebell Swings 75/55lbs
10 Burpees
10 Kettlebell Swings 75/55lbs
Row 250m
Rest 12 minutes between rounds.

Strength  Class:
Part 1:
10:00 E2MOM
Push Press
Push Jerk
Split Jerk

Part 2:
Weighted Ring Rows
4-4-4-4-4


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WOD - May 25, 2015

5/24/2015

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Picture
Strength:
10:00 EMOM
Odd Minutes:
  2 Reps Back Squat @ 80%
Even Minutes:
  1 Reps Back Squat @ 90%
Last set AMAP Unbroken @ 90%

Metcon:
A. AMRAP 3:00
6 Front Squat, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3:00 
Double unders

Rest 1:00

C. AMRAP 3:00
6 Front Squat, 135/95
6 Burpees over Bar


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WOD - May 22, 2015

5/21/2015

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Picture
Strength:
7:00 EMOM
2 Reps Jerk @ 80%
3:00 EMOM
3 Reps Jerk @ 80%

MetCon:
15 Min AMRAP
10 Burpees
20 Hang Power Clean (115/75)
30 Double Unders



Sweet Looking Jerk Blocks Liam! Thanks!
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WOD - May 21, 2015

5/20/2015

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Picture
Strength:
10:00 EMOM
1 Rep each of:
High Hang, Low Hang, Full Squat Cleans

MetCon:
20:00 AMRAP
20 Cal Row
20 Wall Balls (30/20)
20 KB Swings (75/55)
20 OH Lunges (95/65)
20 TTB

Strength  Class:
Part 1:
Rack Pulls:
2-2-2-2-2 @ Snatch Grip
2-2-2-2-2 @ Clean grip

Part 2:
5:00 EMOM
10-8-6-4-2 reps – Strict Pull Ups (increase weight each min)


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WOD - May 20, 2015

5/19/2015

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Picture
Strength
10:00 EMOM
7:00 EMOM
2 Reps FrontSquat @ 80%
3:00 EMOM
3 Reps Front Squat @ 80%

MetCon
RX:
9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch


Recreational:
9 Squat Snatches (95/65)
21 Pull-ups
21 Ring Dips
7 Squat Snatches (95/65)
15 Pull-ups
15 Ring Dips
5 Squat Snatches (95/65)
9 Pull-ups
9 Ring Dips 


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WOD - May 19, 2015 - Happy B-Day to Me!

5/18/2015

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Picture
Strength:
25m Seated Sled Pulls


MetCon:
Happy Birthday Me
15:00 AMRAP
5 – Deadlift (315/205)
19 – Push Jerk (135/85)
33 – Burpees

Strength  Class:
Part 1:
OH Squat Box Squat
3-3-3-3-3

Part 2:
L- Sit Hold parellettes x3
L- Sit Hold Rings x3


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