Thursday 5/28/2015
Introduction to GHD
Progressions and Full Range GHD Movements
Strength
Wendler Shoulder Press
WOD
1.5 mile run
then
AMRAP
-10 Burpees
-10 Slamballs
*18 minute time cap*
Wednesday 5/27/2015
Strength
Wendler Backsquat
WOD
Buy In
-800m Row
4 Rounds for Time
-15 Kettlebell Swings 70/53
-10 Box Jumps 24/20
-15 Toes 2 Bar
-10 Squat Cleans 135/95
Cash Out
-800m Row
25 Minute Time Cap
Tuesday 5/26/2015
Strength
Wendler Bench Press
WOD
3 Rounds for time
-50 Double Unders
-30 Wallballs
-10 Power Snatch
Friday 5/22/2015
WOD
1 Mile Run
-100 Pull-ups
-200 Push-ups
-300 Air squats
1 Mile Run
Modified versions of the challenge will be posted on the board.
Challenge can be done with a weighted vest.
Thursday 5/21/2015
Strength
Wendler Deadlift
(Practice D.U between your sets)
WOD
-30 Double Unders
-20 Calorie Row
-10 Burpees
Try to do WOD with Double Unders attempts will count doing straight singles will be level 1.
Wednesday 5/20/2015
Strength
Wendler Press
WOD
-40 Hand Release Push-ups
-400 meter Run
-40 Pull-ups
-400 meter Run
-40 Box Jumps
400 meter Run
-40 Single Handed Russian KBS
20 swings per hand
400 meter Run
Tuesday 5/18/2015
Strength
Wendler Backsquat
WOD
20 Minute Running Clock
10 Minute EMOM
-1 Deadlift
-1 Clean pull
-1 Squat Clean
5 Minute Rest
Last 5 Minutes
MAX Squat Clean Thursters
Monday 5/18/2015
Strength Wendler Bench
WOD
5 Rounds for Time
-10 Snatch 75/55
-10 Wallball Sit-ups
Every minute on the minute 3 Wallballs
Friday 5/15/2015
Welcome Back Fabio!!
WOD
3 Rounds for time
-25 Bodybuilder
-25 Cleans 95/65
-25 Toes 2 Bar
-25 Wall Balls
-25 Box Jumps
5/14/2015
Strength
Wendler Deadlift
WOD
-400m Run
-35 Calorie Row
-35 Burpee over Rower
-400m Run
-25 Calorie Row
-25 Burpee over Rower
-400m Run
-15 Calorie Row
-15 Burpee over Rower