Team WOD 5/19/12
Partner WOD
50-30-20
Advance
Thruster (95lb/75lb)
400m Run
Ring Push-Up’s (Horizontal)
400m Run
Partner WOD
50-30-20
Thruster (75lb/65lb)
400m Run
Ring Push Up’s (Horizontal)
400m Run
*Partners will split the reps in any order and do the run together.
*Partners will split the reps and do the run together
squat cleans
Stregth
Clean Relay 2 Power,2 Hang Reps. 5 Rounds
Team of 3 will work under 8 Minutes
Team of 4 will work under 12 Minutes.
7 min amrap.
3 Squat Cleans 135/65
9 ring rows
12 Burpees
2 Minute Rest Then
7 min
5 Push press 135/65
10 KB swings 55/35
15 Pole Roll-ups
Modified: Less Bulk more Reps.Substitute Squat Cleans for 6 Push-Ups in the 5 Minute WOD.
Challenge: Run up Hill on Boston and back.
Tabata Sit-Ups.
WOD 5/17/12
Streghth:
Back Squat Relay 3×5 find 80% Max
Team of 6 work under 12min
Team of 4 work under 10min
Team of 3 work under 8min
Team of 2 work under 6min
3 Rounds for time
21 Sumo HD [95/65]
Run 800 Meter
Handstand Walk WOD 5/16/12
Bench Press Relay 5×5 three people partner up. Work to be done in under 6 minutes.
WOD-A 20 Minute AMRAP
2 Handstand Push-ups into Handstand walks,end with 2 HSPU
8 GHD sit-ups, Full extension to ground.
10 Med Ball Cleans 20/14
12 Push-Ups
150 Meter sprint.
WOD-B 20 Minute AMRAP
5 Handstand arm walks
8 GHD sit-ups, 50% extension or Abmat sit-Ups
10 Med Ball Cleans 12/8
12 Push-Ups
150 Meter sprint
