Monthly ArchivesMay 2015

5/29/15 standard

Warm-Up:
4x100m Intervals
Strength: Work to a heavy front squat: 12-15 Minutes
WOD:
4 Rounds:
10 Ring Dips
12 Alt KB Snatch (55/35)(6 per arm)
14 Box Jumps (24/20)
*KB Snatch is alternating. R/L or L/R
Cool Down:
4x100m Intervals
On the 100m intervals your rest is your walk back to the starting line
STRETCH your hamstrings!!

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5/26/15 standard

Warm-Up: 2 Rounds:
5 Reps of 1 Power Clean + 1 Push Press (95/65)
15 Wall Balls (20/14)
20 Sit-Ups
Strength: Work to a max Back Squat in 15 Minutes  
WOD: 5 Rounds: 
30 DU’s (90 Singles)
20 Front Rack Alt Lunges (95/65)(10/leg)
10 KB Swings (70/55)
Cool Down: 100 Ab Exercises

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The Bear Complex standard

The Bear Complex
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Press (Behind the neck)
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.  Add weight, attempt another sequence of 7. Repeat for a total of five rounds.  Post weights per round.  If you fail…start [...]

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5/21/15 standard

Strength: Deadlift
5@75, 3@80, 3@85, 2@90, 1@95+
8 Minute AMRAP:
As Many Push Press As Possible (115/75)
Each time you break, complete 50 DU’s (100 Singles)
Rest 4 Minutes
8 Min AMRAP:
As Many Hang Power Cleans As Possible (205/155)
Each time you break, complete 30 Air Squats
Score is total number of Presses and Cleans
Modify as needed
 

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5/19/15 standard

Strength: Power Clean + Hang Squat Clean + Jerk
In 12-15 Minutes work to a max for the day
21-15-9
Thrusters (115/75)
Burpee Box Jumps (24/20)
After the set of 9 BBJ, Rest 2 Min then: 100 DU’s (200 Singles)
Time stops after you complete your DU’s/Singles

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