WOD 5.22.15 Friday

Warmup

  • Run 1 mile
  • 1/min ea. Couch/Lunge stretch
  • 1 min middle splits hold
  • PVC Front Rack/ Wrist Mobility
  • Burgener WU

A. Clean & Jerk Complex: 12 min time cap

  • 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
  • Find max load for the complex within 12 Minutes (running clock)

B. GRACE: 30 Clean and Jerk for Time

  • Rx: 135/95#
  • INT: 115/75#
  • BEG: 85/55#

C. Extra Credit: 3 Rounds:

  • 1min Plank
  • 1min Side Plank(each side)
  • 1min V-Sit
  • 1min Rest

WOD 5.21.15 Thursday

Warmup

  • 200x jump rope
  • 45s/side Couch Stretch + Lunge stretch
  • 20 shoulder circles (FWD&REV)
  • 5 Forward Roll (or 5 Shoulder Roll)
  • 5 Candlestick to standing
  • 20 Hip Bridge
  • PVC Pass thru/halo
  • 10 PVC Good AMs

A. Deadlift

  • 5 x 5
  • As heavy as possible for each set.

B. Gym-nasty: 3 sets

  • 3 Ring ball up
  • 3 Skin the cat
  • 8/ leg Pistol Squats

C. Core 2x

  • 1 min elbow plank
  • 10 Superman
  • 10 Hip Bridge w/ cross-shoulder reach
  • 15sec Hollow Hold
  • 15sec Arch Hold

WOD 5.18.15 Monday

Warmup:

  • 3 Min: Jump Rope
  • Agile 8
  • 60 second: Max Reps Double Under Challenge
  • 10 inchworms w/Push-Up

A.  3 Rounds:

  • Forward Tire Drag-100m
  • Reverse Tire pull-100m
  • 15 Walking Lunges /leg

B. Back Squat

  • 3-3-3-3-3 @ 75% of 1RM

C. 3 Rounds for Time

  • 200m 1-arm Suitcase Carry (50/40)
  • 50 Double Unders
  • 25 Turkish Sit-Ups (44/20)

Mobility:

Foam roll

  • Calves
  • Piriformis
  • T-spine