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Cluster Monday

5/31/2015

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Monday, June 1

Strength - Deadlift 

(Add 10# to 1 RM & take 90%)

WU
5@65%
5@75%
5+@85%

WOD - 3RFT 

Rx
400 m run
6 Cluster 135/95
12 Burpee Pull-ups 

L2 
400m run
6 Cluster 105/65
12 Burpee Pull-up

L1
400m run
6 Clusters 75/35
12 Burpee Jump Pull-up




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Friendly Friday

5/28/2015

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Friday, May 29


Skill - Goat Work


Partner WOD - 6 Rounds (switch every round)


Partner A 

1 min Row

1 min DU

1 min  Burpees 


Partner B

400m run 


Score is running total on 3 movements......run does not count

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Powerball Thursday

5/27/2015

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Thursday, May 28

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

5@65%
5@75%
5+@85%

WOD - 15 Min AmRap

Rx
5 Power Clean 135/95
15 WB 20/16


L2
5 Power  Clean 115/75
15 WB 16/14

L1
5 Power Clean 95/55
15 WB 14/10




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Double Dose Wednesday

5/26/2015

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Wednesday, May 27


Skill - Muscle up work, transitional muscle up work


Partner WOD 1 (9 min Time Cap)

2.4.6.8.......increase by 2 until time runs out)

Rx
Power Snatch 135/95
Burpee over bar

L2
Power Snatch 115/75
Burpee over bar

L1
Power Snatch 85/45
Burpee over bar

****split reps however you choose****

REST 3 minutes

Partner WOD 2 - (9 min time cap) 

21,15,9

Rx
KBS 70/53
T2B

L2 
KBS 53/35
Almost T2B

L1
KBS 35/13
Lying T2B

...one partner works at a time and each does the 21,15,9....both must complete the 21's then 15's then 9's




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Down & Up Tuesday

5/25/2015

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Tuesday, May 26

Strength - Back Squat (90% of 1RM)

5@65%
5@75%
5+@85%

WOD - 3 RFT 

Rx
400m run
21 DU
15 Burpees
9 Front Squats (135/95)

L2 
400m run
21 DU
15 Burpees
9 Front Squats (115/75)

L1
400m run
21 DU Progressions
15 Mod Burpees
9 Front squats 95/55



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Running DUB Friday

5/21/2015

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Friday, May 22


WOD - 30 min AMRAP

400m run
50 DU



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3x5 Thursday

5/20/2015

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Thursday, May 21

WOD - CrossFit Regionals Event 6 (5 rounds) 

RX
25 cal row
15 C2B 
9 Strict deficit HSPU


L2
400m run
15 Pull-ups
9 HSPU (1)

L1
400m run
15 Jump PU
9 Mod HSPU




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Tommy V Wednesday

5/19/2015

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Wednesday, May 20

WOD - Tommy V 

Rx
21 Thrusters 115/75
12 rope climb
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

L2
21 Thrusters 95/55
6 rope climb
15 Thrusters
4 Rope Climb
9 Thrusters
2 Rope Climb

L1
21 Thrusters 75/35
3 knotted RC or 9 Pulls
15 Thrusters
2 knotted  RC or 6 Pulls
9 Thrusters
1 knotted RC or 3 pulls




*****may do solo or as a partner WOD



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Trooper Tuesday

5/18/2015

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Tuesday, May 19

WOD - Regional Event 3 (40 min)

RX
1 mile run
50 OHS 135/95
100 GHD sit-ups 
150 DU
50 SDHP 135/95
100 Box Jump Overs 24/20"

L2
1 mile run
50 OHS 105/65
50 GHD sit-ups 
100 DU
50 SDHP 105/65
100 Box Jump Overs 20"

L1
1 mile run
50 OHS 75/35
50 sit-ups 
50 DU progressions
50 SDHP 75/35
100 Box Jump Overs 12"




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Motivated For Monday

5/17/2015

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Monday, May 18

Strength - Deadlift (90% of 1RM)

WU
5@75%
3@85%
1+@95%

WOD - Regional Event 7 

RX
15 ring muscle ups
Squat Clean ladder
M - 205,225,245,255,265
F - 135,145,155,165,175

L2 
15 C2B Pull-ups
15 Ring Dips
Squat Clean Ladder
M - 155,175,185,195,205
F - 95,105,115,125,135

L1
15 Pull-ups or Jump pull-ups
15 Banded ring dips or Tricep dips
Squat Clean Ladder
M - 105,125,135,145,155
F- 55,65,75,85,95




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