WOD 24.05.17

PERFORMANCE

OLYLIFTING

EMOM9@ (9 Sets)

Sets 1,2,3: 3 Power Snatch @75%

Sets 4,5,6: 3 Snatch Pulls @80%

Sets 7,8,9: 3 Hang Squat Snatch @75% (Midthigh)

 

CONDITIONING

Teams of 2

For time:

1000m Row

75 OH Squats 115/75

50 Burpees Over the Bar

25 Strict Pullups

 

FITNESS

STRENGTH

EMOM9@ (9 Sets)

Set 1: 9 Heavy Russian KB Swings 45/35

Set 2: 7 KB Sumo Deadlift High Pulls “

Set 3: 5 Broad Jumps

 

CONDITIONING

Teams of 2

For time:

1000m Row

75 Wallball Shots 14/8

50 Burpees Over the Wallball

25 Pullups

WOD 18.05.17

PERFORMANCE

STRENGTH

EMOM5@15sec (20 Sets of 15sec)

Set 1: 15 Sec Hollow Rock

Set 2: 15 Sec Rest

 EMOM5@30sec (10 Sets)

Set1: 30sec Handstand Hold

Set2: 30sec Rest

 CONDITIONING

3 Rounds for time:

500m Row

25 T2B

FITNESS

STRENGTH

EMOM5@15sec (20 Sets of 15sec)

Set 1: 15 Sec Hollow Rock

Set 2: 15 Sec Rest

 EMOM5@30sec (10 Sets)

Set1: 30sec Handstand Hold

Set2: 30sec Rest

CONDITIONING

3 Rounds for time:

500m Row

25 Hang Knee Raises

WOD 16.05.17

PERFORMANCE

STRENGTH

3 Supersets of:

10 Right Arm KB Press 45/35

10 Left Arm KB Press 45/35

10 Right Arm KB Row 45/35

10 Left Arm KB Row 45/35

*Rest as needed between sets

 

CONDITIONING

For time:

125 Wallball Shots* 20/14

*EMOM

7 Pushups

 

 

FITNESS

STRENGTH

3 Supersets of:

10 Right Arm KB Press 25/15

10 Left Arm KB Press 25/15

10 Ring Rows

*Rest as needed between sets

 

 

CONDITIONING

For time:

100 Wallball Shots* 14/10

*EMOM

7 Pushups

WOD 15.05.17

PERFORMANCE

STRENGTH
Front Squat
4x4 @75%
 

CONDITIONING
3 Rounds ft:
30 Seconds of Box Jumps 24/20"
30 Seconds Rest
30 Seconds of KB Swings 25/15
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
30 Seconds of Calorie row
30 Seconds Rest

FITNESS

STRENGTH
Frontsquat
5-5-3-3-1-1
*Climbing

CONDITIONING
3 Rounds ft:
30 Seconds of Box Jumps 20"
30 Seconds Rest
30 Seconds of KB Swings 25/15
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
30 Seconds of Calorie row
30 Seconds Rest

WOD 10.05.17

PERFORMANCE

OLYLIFTING

EMOM9@ (9 Sets)

Sets 1,2,3: 3 Power Snatch @70%

Sets 4,5,6: 3 Snatch Pulls @80%

Sets 7,8,9: 3 Hang Squat Snatch @70%

 

CONDITIONING

For time:

21 OHS 95/65

21 Power Cleans 95/65

42 Double Unders

15 OHS 95/65

15 Power Cleans 95/65

30 Double Unders

9 OHS 95/65

9 Power Cleans 95/65

18 Double Unders

FITNESS

STRENGTH

EMOM9@ (9 Sets)

Set 1: 20m OH Walking Lunges 25/15

Set 2: 10/8 Calorie Row

Set 3: 5 Tall Box Jumps 24/20

 

CONDITIONING

For time:

21 Wallball Shots 20/14

21 Calorie Row

42 Rope Jumps

15 Wallball Shots 20/14

15 Calorie Row

30 Rope Jumps

9 Wallball Shots 20/14

9 Calorie Row

18 Rope Jumps