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Fabulous Friday

5/29/2014

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Friday, May 30

Strength - Deadlifts ( 90% of 1RM) - Deload

Warmup

5@40%
5@50%
5@60%

WOD - Nasty Girls V2 (3rft) Regional Event 3

Rx
50 one legged squats (alt)
7 muscle ups
10 Hang Power Cleans 180/115#

L2
50 mod pistols
7 ring dips/pull ups
10 Hang Power Cleans 135/75

L1
50 air squats
7 banded ring dips/jump PU
10 Hang Power Cleans 95/35



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The 50's Thursday

5/28/2014

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Thursday, May 29

Skill - Goat Work

WOD - The 50's (21 min)

Rx
50 calorie row
50 box jump overs 24/20"
50 deadlifts 180/120#
50 wall ball 20/14#
50 ring dips
50 wall ball
50 deadlift
50 box jump overs
50 calorie row

L2
50 calorie row
50 box jump overs 20/18
50 deadlifts 135/95#
50 wall ball 16/12#
50 banded ring dips
50 wall ball
50 deadlifts
50 box jump overs
50 calorie row

L1
25 calorie row
25 box jump overs 12"
25 deadlifts 95/55
25 wall ball 14/10#
25 tricep dips
25 wall ball
25 deadlift
25 box jump overs
25 calorie row



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Rope Wednesday

5/27/2014

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Wednesday, May 28

Strength - Bench Press or Press (90% of 1RM) - Deload

Warmup
5@40%
5@50%
5@60%

WOD - Regional Event 5 - 10 RFT

Rx
1 legless rope climb
200' sprint

L2
1 rope climb
200' sprint

L1
3 rope pulls
200' sprint



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39 For JT Tuesday

5/26/2014

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Tuesday, May 27

Strength - Back Squat (90% of 1RM) - Deload

Warmup
5@40%
5@50%
5@60%

WOD - JT

39 Double unders
39 Sit-ups
39 calorie row
39 sit-ups
39 Walking lunge steps
39 KB Swings 53/35
39 Sit-ups
39 Burpees
39 Sit-ups





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Memorial Monday

5/25/2014

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***MURPH***

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Barbell Friday

5/22/2014

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Friday May 23

Strength

Deadlift - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - 12 min EMOM

Rx
2x Deadlift (155#/105#)
2x Hang power clean
2x Push press

L2
2x Deadlift (125/75)
2x Hang power clean
2x Push press

L1
2x Deadlift (85/35)
2x Hang power clean
2x Push press

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Burpee Thursday

5/21/2014

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Thursday May 22

Skill - parallette pass thrus

WOD - For time

Rx
Run 1 mile
3 Rope climbs
25 Burpee box jumps 30/24"
25 Burpee pull-ups
25 Burpee broad jumps

L2
Run 1 mile
3 knotted ropes
25 Burpee box jumps 24/20"
25 Burpee pull-ups
25 Burpee broad jumps

L1
Run 800m
9 rope pulls
25 mod burpee box jumps/step ups 12"
25 mod burpee pull-ups
25 mod burpee jumps

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Benchmark Wednesday

5/20/2014

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Wednesday May 21

Strength
Bench Press or Press - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - Annie

Rx
50,40,30,20,10
DU
Sit-ups

L2
25,20,15,10,5
DU
50,40,30,20,10
Sit-ups

L1
150,120,90,60,30
Single Unders
50,40,30,20.10
Sit-ups



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Tangled Tuesday

5/19/2014

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Tuesday May 20

Skill - rope climb

WOD - For max reps

****2 minutes at each station, rest 2 minutes in between

Thrusters 95/65#
KB swings 53/35#
Wall ball 20/14#
Push ups
Power Cleans 95/65#
Calorie Row



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Trifecta Monday

5/18/2014

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Monday May 19

Strength

Back Squats - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD 21,15,9 (NTX Throwdown)
Rx
Deadlift 255/185"
Box jumps 30"
T2B

L2
Deadlift 205/155
Box jumps 24"
T2B

L1
Deadlift 135/85
Box jumps 12"
Lying T2B



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