5.16.2012
5-16-12
Skill
Kipping motion
Then…..
WOD
CFT:
1320m. run
50 KB SDHP 60/45
50 box jumps 30/24
40 KB SDHP
40 box jumps
30 KB SDHP
30 box jumps
1320 m. run
Post time to comments.
Mobility WOD
http://mobilitywod.blogspot.com
5.15.2012 Tuesdy
5-15-12
Strength
P1
Deadlift 5rm
P2
Deadlift 1,1,1,1,1,1,1
Then…..
WOD
20 plyometric pushups
15 toes to bar
10 ball slams 50/30
5 RFT
Post weights and time to comments.
Mobility WOD
http://mobilitywod.blogspot.com
18
05 2012
5.14.2012 Monday
5-14-12
Strength
P1
Back squats 3×5
Shoulder press 3×5
P2
Front squats 3,3,3
Shoulder press 3,3,3
Then…..
WOD
AMRAP/12 min
15 KB swings
100′ Bear crawls
Post weights and time to comments.
Mobility WOD
http://mobilitywod.blogspot.com
18
05 2012
5.11.2012
5-11-12
Strength
P1
Power clean 5×3
P2
Power clean 5×3
Then…..
Complete 7 rft:
20 DB snatch 10 ea arm 60/45#
220m run
Post weight and rounds to comments.
Mobility WOD
http://mobilitywod.blogspot.com
13
05 2012
5.10.2012 Thursday
5-10-12
Strength
P1
Back Squats 3×5
Bench Press 3×5
P2
Back Squat 3×5
Bench Press 1,1,1,1,1
Then…..
Complete for time:
10 gams style pushups
10 DU’s
50′ lunges 35/20 DBS
20 game style pushups
20 DU’s
50′ lunges 35/20 DBS
30 game style pushups
30 DU’s
50′ lunges 35/20 BDS
40 game style pushups
40 DU”s
Post weight and times to comments.
Mobility WOD
http://mobilitywod.blogspot.com
P1
13
05 2012
5.9.2012 Wednesday
5-9-12
“Chace”
AMRAP/ 3 min
100′ bear crawls
30 hang power cleans 135/95#
30 push jerks 135/95#
Rest 1 min then AMRAP/5 min
100′ bear crawls
30 hang power cleans
30 push jerks
Rest 1 min then AMRAP/7 min
100′ bear crawls
30 hang power cleans
30 push jerks
Post weight and rounds to comments.
Mobility WOD
http://mobilitywod.blogspot.com
13
05 2012
5.8.2012 Tuesday
5-8-12
Strength
P1
Deadlift 5rm
P2
Deadlift 3rm
Then…..
WOD
75 situps
21 dl 225/155#
21 broad jumps 6′/4′
15 dl
15 broad jumps
9 dl
9 broad jumps
75 situps
Complete for time.
Post weights and time to comments.
Mobility WOD
http://mobilitywod.blogspot.com
11
05 2012
5.7.2012 Monday
5-7-12
Strength
P1
Back squats 3×5
Shoulder Press 3×5
P2
Front Squat 1rm
Shoulder Press 1rm
Then…..
WOD
Complete max reps in 2 min. of:
Manmakers 45/30
Burpees
Box jumps 24/20
KB SDHP 60?45
Post weight and time to comments
Mobility WOD
http://mobilitywod.blogspot.com
11
05 2012
5.4.12 Friday
5-4-12
Strength
P1
Power cleans 5×3
P2
Cllean & Jerk 1,1,1,1,1,1,1
Then…..
AMRAP/8 min
3 strict pullups
5 plyo pushups
7 air squats
Post weights and rounds to comments.
Mobility WOD
05
05 2012
5.3.12 Thursday
5-3-12
Strength
P1
back squats 3×5
bench press 3×5
P2
OH squats 1,1,1,1,1
Bench press 1,1,1,1,1
Then…..
Max rep back squat 135/95#
10 lunge jumps (ea leg)
rest 30 sec
5 rft
Post weights and times to comments.
Mobility WOD
http://mobilitywod.blogspot.com
