:SWOD:

15 minutes to establish 1RM Clean and Jerk

:WOD:

800 meter run 

then

3 rounds of

20 Wallball shots 

30 sit ups

then

800 meter run

Thursday 5/30/13

CLASS ACTION

 :SWOD:

1x20 unbroken back squats (as heavy as possible)

:WOD:

500m Row

30 HSPU

10 rope ascents

30 1 arm kb thrusters each arm(60 total) (35/53lb)

*STRICT 20 MIN TIME CAP*

Wednesday 5/29/13

SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – HEAVIER THAN LAST WEEK!, rest 60 sec.

:WOD:

in as few sets as possible

Complete 

100x Hang power clean (115#/75#) 

Bar may not be set down, rest load on thighs or in hip crease. 

*You receive 1 point every time the barbell hits the ground, lowest score wins*

Tuesday 5/28/13

:SWOD:

7x1 squat snatch(high hang) as heavy as possible

:WOD:

7 rounds for max reps

20 seconds deadlift (135/225#)

Rest 40 seconds 

20 seconds box jumps (20/24 inch)

Rest 40 seconds

*score is total reps*

Monday 5/27/13

"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.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 5/24/13

:SWOD:

15 minutes to establish 1rm squat snatch

:WOD:

"Annie"

50-40-30-20-10 

Double unders 

Sit ups

Thursday 5/23/13

:SWOD:

1x20 unbroken back squats (as heavy as possible)

:WOD:

3 rounds of 

21-15-9

air squats 

push ups

Wednesday 5/22/13

SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – HEAVIER THAN LAST WEEK!

, rest 60 sec.

:WOD:

8 rounds

5x Thruster (115#) 

10x Pullups

Rest 1 minute

Tuesday 5/21/13

:SWOD:

7x1 Snatch Balance(from rack)

:WOD:

6 minutes to complete 800 meter run

Then with remaining time

Max air squats

1 minute rest

6 minutes to complete 800 meter run

Then with remaining time

Max box Jumps

1 minute rest

6 minutes to complete 800 meter run

Then with remaining time

Max double unders

**score is total reps**

Monday 5/20/13

:SWOD:

7x1 squat snatch(high hang) as heavy as possible

:WOD:

10 Minutes to

Row 1000 meters then

Max Burpee box jumps (16/20) *Score is burpees

** BP Shoulders**

Transformers

Friday 5/17/13

:SWOD:
15 minutes to establish 1RM Clean and Jerk

:WOD:
4 rounds
2 min amrap Rope Climbs
2 min rest 

Thursday 5/16/13

:SWOD:

1x20 unbroken back squats (as heavy as possible)

:WOD:

4 rounds

400 meter sprint 

rest exactly 1 min. 

*score is total time*

Wednesday 5/15/13

SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – HEAVIER THAN LAST WEEK!

, rest 60 sec.

:WOD:

100 One Arm KB power snatches 

100 Toes to Bar 

Mix any way you want

(COMPARE TO 1/17/13)

Tuesday 5/14/13

:SWOD:

7x1 Snatch Balance(from rack)

:WOD:

21-15-9 Deadlift(135-225) 

Burpees (over the bar)

Monday 5/13/13

:SWOD:
15 minutes
7x1 squat snatch(high hang) as heavy as possible

:WOD:

10 minute AMRAP

10 nasties

8 burpees

6 hang cleans (65-155)

**bullet proof shoulders**

Friday 5/10/13

:SWOD:

15 minutes to establish 1rm squat snatch. 

:WOD: 

Unknown and unknowable :)

Thursday 5/9/13

:SWOD:

1x20 unbroken back squats (as heavy as possible)

:WOD:

750 meter row

then

3 rounds of

20 knees to elbows 

20 kettlebell swings 

20 wall ball shots

Wednesday 5/8/13

:SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – HEAVIER THAN LAST WEEK!

1 minute rest between sets

:WOD:

8 minute AMRAP 

20 Double unders 

1 Rope Climb

20 medball cleans

Tuesday 5/7/13

:SWOD:
7x1 Snatch Balance(from rack)
*15 minute cap*

:WOD:
20 Thrusters 95/65lbs
30 Pullups
60 AbMat Situps
100 Walking Lunges
60 AbMat Situps
30 Pullups
20 Thrusters 95/65lbs

Monday 5/6/13

:SWOD:
15 minutes
7x1 squat snatch(high hang) as heavy as possible
:WOD:
“Baseline”
500 meter row
40 air squats
30 ab mat sit ups
20 Push ups(hand release)
10 Pullups
Rest exactly 5 minutes
"Backwards baseline"
10 pull ups
20 push ups
30 sit ups
40 air squats
500 meter row

:SWOD:
15 minutes to establish 1RM Clean and Jerk
:WOD:
15 minutes emom
Even minutes
5 power cleans(70%)
Odd minutes
10 Burpees

Thursday 5/2/13

:Skill:
5 rope climbs/progression

:WOD:
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


"Cash out"
Bullet Proof Shoulders