Friday, May 29, 2015

Strength & Conditioning: 29 May 2015

Strength:

  • Snatch 8X2 +2.5


WOD:
"Fight gone worse"
Complete three rounds of 1 minute at each station. Rest 1 minute after every completed cycle of 5.

  • KB thrusters(20/12)
  • Power clean(95/65) 
  • Box jumps(24/18)
  • Push press(95/65)
  • Calorie row

Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point

Thursday, May 28, 2015

Conditioning: 29 May 2015

Strength:
  • 5, 5, 5, 5, 5 Weighted Push ups
Partner WOD:
  • Partner A) 1 Lap
  • Partner B) Max Effort Wall Balls (20#/14#)
  • Partners Trade
  • Partner A) 1 Lap
  • Partner B) Max Effort Slam Balls (18k/12k)
  • Partners Trade
  • Partner A) 1 Lap
  • Partner B) Max Effort KB Swings (24k/16k)
  • Partners Trade


Wednesday, May 27, 2015

Strength & Conditioning: 28 May 2015

Strength:
Push Press
1×5@50%, 1×5@60%, 1×3@70%, 6×5@80% Partner WOD(2)

Partner WOD:
5RFT
  • Partner A - 50m prowler push(135/90)
  • Partner B - Max effort ball slams(18/12)
Rest 1 min between rounds
Slowest round goes on white board along with total amount of ball slams.

Conditioning: 28 May 2015

Strength:
  • Floor Press APRE 10RM
WOD:
50-40-30-20-10
  • Russian Twist
  • Mountain Climbers
  • Double Unders

Tuesday, May 26, 2015

Strength & Conditioning: 27 May 2015

Strength:
  • Pull Ups 3x8 (add weight)
WOD:
10 RFT
  • 3 Ground to overhead(135/95)
  • 20 Russian twists(45/25) (L/R=2 reps)