WOD | May 31, 2013

STRENGTH:

5 Rounds

6 Ring Dips

6 Strict Pull-ups

and

Deadlift 

(up to WOD weight)

WOD:

20 Deadlift Rx (225/155) / Rx + (315/185)

500m Row

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

WOD | May 30, 2013

SKILL:

Back Squat (60% of 1RM)

5x5x5x5x5x5

[5 second hold at bottom of each rep]

WOD:

Partner Chipper

80 Power Cleans (115/75)

80 TTB

(Start of each minute team must complete 6 burpees)

WOD | May 29, 2013

SKILL:

Push Jerk (75% of 1RM)

3x3x3x3x3x3

WOD:

10 Strict Press Rx (95/65) / Rx+ (115/75)

40 Double Unders

40 Sit-ups

20 Push Press Rx (95/65) / Rx+ (115/75)

 30 Double Unders

30 Sit-ups

30 Push Jerk  Rx (95/65) / Rx+ (115/75)

20 Double Unders

20 Sit-ups

 

WOD | May 28, 2013

SKILL:

Hip & Wrist Mobility

Thrusters

WOD:

"Nadia"

12-9-6

Thrusters (105/75)

24-18-12

Wall Balls (20/14)

Post-WOD:

5 min max sit-ups 

WOD | May 27, 2013

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 

who was killed in Afghanistan June 28th, 2005. 

Wod| May 25, 2013

WOD | May 24, 2013

SKILL:

Group Mobility

WOD:

"Jackie"

1000m Row

50 Thrusters 45/35

30 Pull-Ups

Post-WOD:

30 Lunge Steps Rx 115/75 Rx+ 135/95 (bar in front rack position)

WOD| May 23, 2013

SKILL:

Pull-Ups & Muscle-Ups

WOD;

3 RFT

15 Snatch Grip Deadlift Rx 115/75 Rx+ 135/95

10 Snatch Rx 115/75 Rx+ 135/95

35 Double Unders 

WOD| May 22, 2013

SKILL:

10 min EMOM

1 Squat Clean + 2 Front Squat @ 80% 1RM SC

~rest 5 min running clock before starting WOD~

WOD:

12 min AMRAP

5 Squat Clean Rx 95/135 Rx+ 115/165

5 Shoulder to Overhead (S2OH) 

Rx 95/135 Rx+ 115/165

10 Lateral Bar Jump Burpees

WOD| May 21, 2013

SKILL:

Close Grip Bench (80% of 1RM)

10x10x10x10

WOD:

21-15-9

Wall Balls Rx 20/14

Box Jump Rx 24/20

KBS Rx 53/35

(Rx+ 21-15-9-15-21 rep scheme 14 min cap)